Ginger-spiced fish with Tropical Salsa

By krystallondon

A fresh-fruit salsa is the perfect companion to any lightly seasoned, flash-fried fish fillet. We love it over fish, but it adds a refreshing touch to pan-fried chicken, too.

Ingredients

• 1 small mango
• 1/2 lime
• 1 cup (250 mL) coarsely chopped pineapple, about 1/4 of a pineapple
• 1/2 small red pepper, coarsely chopped
• 1/4 cup (50 mL) finely chopped cilantro
• 2 green onions, thinly sliced
• 1/4 tsp (1 mL) hot-chili flakes
• 4 tilapia, haddock or catfish fillets
• 1/4 tsp (1 mL) ground ginger

Details

Servings 4

Preparation

Step 1

1. Peel mango, then slice flesh from stone and coarsely chop. Place in a medium bowl. Squeeze 1 tbsp (15 mL) juice from lime overtop. Stir in pineapple, red pepper, cilantro, green onions, chili flakes and a generous pinch of salt. Stir to mix. Taste and add more chili flakes, if you like.

2. Lightly coat a large frying pan, preferably non-stick, with vegetable oil. Set over medium-high. Sprinkle fillets with pinches of ginger and salt. Add fish to hot pan. Cook until a knife inserted into the thickest part of the fish and held for 10 sec comes out warm, 3 to 5 min per side. Spoon salsa overtop.

Nutrients per serving with 1/2 cup (125 mL) salsa
31 g protein
3 g fat
12 g carbohydrates
1 g fibre
197 mg sodium
194 calories