About $3.58 per serving
4 fish fillets (4 ounces each; flaky white fish like tilapia, flounder or sole, or red fish work well – look for something you like that’s on sale)
2 tablespoons chili powder
2 teaspoons garlic powder
2 teaspoons cumin
2 teaspoons paprika
1/2 teaspoon salt
- In a small bowl, mix dry ingredients (chili powder, garlic powder, cumin, paprika and salt)
- Generously coat fish with seasoning mixture on one side.
- Spray frying pan or skillet with cooking spray, heat over high heat. Place fish in pan, seasoning side down and cook for 3 minutes. While cooking generously coat the other side with seasoning mixture. Flip fish and cook for 3 minutes longer.
Strawberry Kiwi Salsa
1 1/2 cup diced strawberries (about ½ pound) (you can substitute cantaloupe melon or mango based on what is in season or on sale)
1 medium kiwi peeled and diced
1/2 medium cucumber peeled and diced
2 tablespoons chopped fresh cilantro
2 teaspoons lemon juice
1/4 cup red onion, thinly sliced (optional)
1/4 medium jalapeño, seeded and minced (optional)
Place all ingredients in a medium bowl and toss. Keep chilled until serving. Serve salsa over fish.
TIP: if time permits, make 1-2 hours before serving to allow juices and flavors to blend.
|Total Fat ||2.5 g|
|Saturated Fat||0.5 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||0.5 g|
|Monounsaturated Fat||0.5 g|
Dietary Exchanges: 1/2 fruit, 3 lean meat
Leftover ingredients? Use them in these recipes!
Salmon Bake with Creamy Cucumber Sauce
Mexican Chicken Soup
Quick Chicken Chili
Pico de Gallo Griled Chicken Salad
Black Bean Salad (or Salsa)
Black Bean Soup
Caribbean Pink Beans
Recipe copyright © 2011 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.