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Blackened Fish with Strawberry Kiwi Salsa

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Blackened Fish with Strawberry Kiwi Salsa

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.

Ingredients

Servings   4  

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

Tip: Click on step to mark as complete.

For the Blackened Fish:

  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.

For the Strawberry Kiwi Salsa:

  1. 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.

Nutrition Facts

Blackened Fish with Strawberry Kiwi Salsa

CaloriesCalories

155 Per Serving

ProteinProtein

24g Per Serving

FiberFiber

3g Per Serving

Cost Per ServingCost Per Serving

$3.58

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

Copyright © 2018 American Heart Association, Healthy For Good™

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

CaloriesCalories

155 Per Serving

ProteinProtein

24g Per Serving

FiberFiber

3g Per Serving

Cost Per ServingCost Per Serving

$3.58
×
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

Servings   4  

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

Tip: Click on step to mark as complete.

For the Blackened Fish:

  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.

For the Strawberry Kiwi Salsa:

  1. 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

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.

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Copyright © 2018 American Heart Association, Healthy For Good™

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

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