Grilled Fish with Mango Salsa

By ldelmas

Ingredients

• 1 mango, peeled, pitted, and chopped, 1 cup chopped frozen mango, thawed
• 1/3 cup chopped red bell peppers
• 1/4 cup diced red onion, rinsed and drained
• 2 tablespoons chopped fresh cilantro
• Juice of 1/2 lime
• 1 teaspoon granulated sugar
• Pinch salt
• 4 5-ounce white fish fillets (cod, red snapper, halibut or tilapia)
• 2 teaspoons olive oil
• Paprika for sprinkling

Details

Servings 1
Adapted from marlenekoch.com

Preparation

Step 1

1. In a medium bowl, combine the first 7 ingredients (mango through salt). Cover, and place in the refrigerator (This can be done up to 2 days ahead of time).

2. Sprinkle the oil over the fish and rub to coat. Sprinkle a light coating of paprika onto each of the fillets. Preheat the grill on medium high or place a non-stick grill pan over medium high heat. When hot, place the fish on the grill paprika side down and cook for 3 minutes, or until underside is lightly browned. Turn fish and cook 3 to 4 more minutes, or until fish flakes apart easily when teased with a fork.

3. Place fish on plates or a serving tray and top with ~ 1/3 cup salsa on each serving. Garnish with additional cilantro if desired.

Marlene Says: While fatty fish like salmon and trout get kudos for their heart healthy omega-3 fatty acid content, lower fat fish are also powerhouses of good nutrition. Cod (and other mild white fish), are high in B-vitamins, including B6 and B12 necessary for energy and proper metabolism.


Nutrition Information Per Serving Calories 170 | Carbohydrate 9 g (Sugars 6g) | Total Fat 3g (Sat Fat 0 g) | Protein 30g | Fiber 1g | Cholesterol 5mg | Sodium 100 mg | Food Exchanges: Starch, Fruit, Lean Meat, Fat | Carbohydrate Choices: 1/2 | Weight Watcher Plus Point Comparison: 4 | Smart Points 1