AuthorKristin and Alex- Two Peas in a PodCategoryHealthyDifficultyBeginnerI usually try and aim for fish in my diet at least 2x per week not only for the lean protein but for the healthy omega-3s. My husband is not a big fish eater and this has always been a struggle. However, with the right topping and seasoning to enhance the flavor of the fish, we're on a positive path of getting more in our diet that we both can enjoy. I created this recipe simply because mangos are in season and they were on sale at the store. I was tired of our same old fish go-to recipes and wanted to give this one a try. Most of our recipes use a lot of spice. Being born and raised in the southwest, we're accustomed to spicy dishes on a daily basis. If you prefer a more mild salsa, you can swap out the habanero for a poblano, Anaheim, Cubanelle, or banana pepper. The mango salsa also pairs well with tortilla chips, quesadillas, and fish tacos.
Nutrition Tip*
Create your meals around seasonal, fresh produce vs. the protein. In the standard American diet, we tend to focus on the meat and not enough on the produce. Meat and seafood are available all year long. Who knows how long it's been since they were first prepared and packaged. If you want tasty fresh meals, choose produce that's in season and pair it with your protein of choice. This not only helps you get more plants in your diet but choosing fruits and vegetables in season is often more nutritious, affordable, stronger in flavor, and sustainable. Deciding to eat more locally grown produce and protein sources are both beneficial for the environment and for your local community as well.
Put the olive oil in a medium frying pan and turn the heat to medium-high. Let the pan heat up before cooking the fish.
To make the mango salsa: in a medium bowl, add the mango, tomato, habanero, onion, garlic, cilantro, lime juice, salt and pepper. Mix to combine. Take half of the salsa mixture out, put it in a blender and mix until smooth. Place it back in the bowl and mix the blended salsa with the original salsa mixture. (Note-if you don't like chunky salsa, blend the entire salsa mixture)
Once, the frying pan is hot and ready place each fish fillet on the pan. Season the fish with a little salt, pepper, lemon or creole seasoning for extra flavor. Cook the fish for 4-5 minutes. Flip the fish and cook on the other side for an additional 4-5 minutes.
Remove the fish from the frying pan once they're fully cooked onto a dinner plate. Top the fish with mango salsa. Fish pairs well with fresh greens, steamed green beans, or sauteed asparagus. Serve warm and enjoy!
4 servings
1 fish fillet
- Amount per serving
- Calories270
- % Daily Value *
- Total Fat 11g15%
- Saturated Fat 2g10%
- Trans Fat 0g
- Cholesterol 80mg27%
- Sodium 192mg9%
- Total Carbohydrate 15g6%
- Dietary Fiber 1.5g6%
- Total Sugars 12g
- Protein 31g
- Potassium 775mg17%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Directions
Put the olive oil in a medium frying pan and turn the heat to medium-high. Let the pan heat up before cooking the fish.
To make the mango salsa: in a medium bowl, add the mango, tomato, habanero, onion, garlic, cilantro, lime juice, salt and pepper. Mix to combine. Take half of the salsa mixture out, put it in a blender and mix until smooth. Place it back in the bowl and mix the blended salsa with the original salsa mixture. (Note-if you don't like chunky salsa, blend the entire salsa mixture)
Once, the frying pan is hot and ready place each fish fillet on the pan. Season the fish with a little salt, pepper, lemon or creole seasoning for extra flavor. Cook the fish for 4-5 minutes. Flip the fish and cook on the other side for an additional 4-5 minutes.
Remove the fish from the frying pan once they're fully cooked onto a dinner plate. Top the fish with mango salsa. Fish pairs well with fresh greens, steamed green beans, or sauteed asparagus. Serve warm and enjoy!