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Broiled White Fish with Mango Salsa
Broiled white fish is topped with a sweet, tangy and slightly spicy mango salsa. This recipe works well with any firm, mild white fish!
Prep Time
15 mins
Cook Time
15 mins
Total Time
25 mins
Servings: 4
Calories: 262 kcal
Course:
Main Course , Dinner
Cuisine:
Caribbean
Ingredients
- 4 ounce White fish filets (such as tilapia, grouper or halibut)
- 1 tablespoon extra virgin olive oil
- salt and pepper (to taste)
Mango Salsa
- 1 cup diced mango
- ½ cup minced red onion
- ¼ cup minced cilantro
- 1 tablespoon extra virgin olive oil
- 1 red chili pepper or jalapeno (minced, optional)
- 1 lime juiced
- salt and pepper (to taste)
Instructions
- Pre-heat broiler on high and spray a boiler pan with non-stick cooking spray. Place fish filets on a single layer and pat dry with paper towel before drizzling with olive oil and sprinkling with salt and pepper on both sides. Broil until fish flakes easily with fork, about 3-4 minutes per side, flipping once.
- In a medium bowl, toss together mango salsa ingredients. Check for seasoning and adjust accordingly. Serve broiled white fish filets with mango salsa on top or on the side.
Cup of Yum
Nutrition Information
Serving
1filet
Calories
262kcal
(13%)
Carbohydrates
47g
(16%)
Protein
4g
(8%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Cholesterol
1mg
(0%)
Sodium
3mg
(0%)
Potassium
75mg
(2%)
Fiber
4g
(16%)
Sugar
33g
(66%)
Vitamin A
6402IU
(128%)
Vitamin C
27mg
(30%)
Calcium
38mg
(4%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 262
% Daily Value*
| Serving | 1filet | |
| Calories | 262kcal | 13% |
| Carbohydrates | 47g | 16% |
| Protein | 4g | 8% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 1mg | 0% |
| Sodium | 3mg | 0% |
| Potassium | 75mg | 2% |
| Fiber | 4g | 16% |
| Sugar | 33g | 66% |
| Vitamin A | 6402IU | 128% |
| Vitamin C | 27mg | 30% |
| Calcium | 38mg | 4% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.