Blackened Fish with Strawberry Kiwi Salsa

Updated:Apr 16,2014


Blackened Fish horiz

Blackened Fish with Strawberry Kiwi Salsa

Description

4 Servings

About $3.58 per serving

Cooking spray
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

  1.  In a small bowl, mix dry ingredients (chili powder, garlic powder, cumin, paprika and salt)
  2.  Generously coat fish with seasoning mixture on one side.
  3.  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.

Per serving:

Calories155
Total Fat 2.5 g
Saturated Fat0.5 g
Trans Fat0.0 g
Polyunsaturated Fat0.5 g
Monounsaturated Fat0.5 g
Cholesterol57 mg
Sodium355 mg
Carbohydrates10 g
Fiber3 g
Sugars5 g
Protein24 g


Dietary Exchanges:  1/2 fruit, 3 lean meat 


Leftover ingredients?  Use them in these recipes!
Cucumber
Apple and Walnut Chicken Salad with Green Salad
Cantaloupe Cucumber Gazpacho
Chickpea Salad with Tomatoes and Cucumber
Crockpot Pulled Orange Chicken Tacos with Pickled Vegetables
Salmon or Chicken Kabobs with Creamy Tzatziki Sauce
Sautéed Zucchini, Tomato & Chickpea Ragout
Zippy Southwest Chicken Fajita Salad
Mediterranean Salad
Salmon Bake with Creamy Cucumber Sauce

Cilantro
Allspice-Rubbed Pork Tenderloin with Cinnamon Apples
Asian Marinated Vegetable Salad with Citrus Vinaigrette
Chicken and Black Bean Tostada with Avocado Cream
Chickpea Salad with Tomatoes and Cucumber
Crockpot Pulled Orange Chicken Tacos with Pickled Vegetables
Texas Caviar
Zippy Southwest Chicken Fajita Salad
Mexican Chicken Soup
Quick Chicken Chili
Pollo Guisado
Pico de Gallo Griled Chicken Salad
Black Bean Salad (or Salsa)
Black Bean Soup
Caribbean Pink Beans

Recipe copyright © 2014 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.


Related Recipes

 
Basalmic Fish horizBalsamic Glazed Fish
Watch Video
Tuna Stir Fry vertTuna Stir-Fry
Watch Video
Salmon BakeSalmon Loaf with Creamy Cucumber Sauce
Watch Video
Baked Cajun Catfish and Easy Collard GreensBaked Cajun Catfish and Easy Collard Greens
Watch Video

Related Lessons

Cutting Strawberries
Watch Video
Peeling Kiwi
Watch Video
Chopping Cilantro
Watch Video
Chopping Jalapeño
Watch Video

Sponsors

Sponsors