Simple Cooking with Heart offers this tasty fish with a kick in under 10 minutes. This recipe combines a delicious seasoning that's perfect with our strawberry kiwi salsa.
Nutrition Facts
Blackened Fish with Strawberry Kiwi Salsa
Calories
Protein
Fiber
Cost Per Serving
Nutrition Facts
Calories | 155 | |
---|---|---|
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 | |
Cholesterol | 57 mg | |
Sodium | 355 mg | |
Total Carbohydrate | 10 g | |
Dietary Fiber | 3 g | |
Sugars | 5 g | |
Protein | 24 g |
Dietary Exchanges
1/2 fruit, 3 lean meat
Ingredients
For the Blackened Fish:
-
4-4 oz fillet fish (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 tablespoon chili powder -
2 teaspoon garlic powder -
2 teaspoon cumin -
2 teaspoon paprika -
1/2 teaspoon salt
For the 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 peeled, diced kiwi -
1/2 medium peeled, diced cucumber -
2 tablespoon chopped, fresh cilantro -
2 teaspoon lemon juice -
1/4 cup thinly sliced red onion (optional) -
1/4 medium seeded, minced jalapeño (optional)
Directions
For the Blackened Fish:
-
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.
For the Strawberry Kiwi Salsa:
-
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.

Sodium-Smart Recipes
This digest-sized booklet contains 28 recipes and photographs. It also contains information on how sodium affects overall health, a reference guide for sodium-free flavorings and provides American Heart Association's dietary recommendations.
Copyright © 2018 American Heart Association, Healthy For Good™