Print Recipe
Blackened Fish with Strawberry Kiwi Salsa
This spiced-rub seasonedfish cooks in under 10 minutes and is perfectly paired with a fresh fruit salsa that has citrus notes and a bit of heat.
Ingredients
Servings4 Serving Size 3 ounces fish and 1/2 cup salsa
Fish
-
2 tablespoons chili powder -
2 teaspoons garlic powder -
2 teaspoons cumin -
2 teaspoons paprika -
1/2 teaspoon salt -
4 mild white fish fillets (about 4 ounces each), such as tilapia, flounder, or sole -
Cooking spray
Salsa
-
1 1/2 cups hulled, diced strawberries (about 1/2 pound) -
1 medium kiwifruit, peeled and diced -
1/2 medium cucumber, peeled and diced -
1/4 cup thinly sliced red onion (optional) -
1/4 medium fresh jalapeño, seeds and ribs discarded, minced (optional) -
2 tablespoons chopped fresh cilantro -
2 teaspoons fresh lemon juice
Directions
Tip: Click on step to mark as complete.
Fish
-
In a small bowl, stir together the chili powder, garlic powder, cumin, paprika, and salt. Using your fingertips, gently press half the mixture so it adheres to the fish. -
Lightly spray a large skillet with cooking spray. Heat over high heat. Place the fish in the skillet with the seasoned side down. Cook for 3 minutes. While the fish is cooking, gently press the remaining seasoning mixture on the top side. Turn over the fish. Cook for 3 minutes, or until the fish flakes easily when tested with a fork. -
Serve the salsa over the fish.
Salsa
-
In a medium bowl, gently stir together all the salsa ingredients. Cover and refrigerate until serving time.
Keep it Healthy: Frying seafood with a breaded coating is a popular way to cook fish, but not the healthiest choice. The cooking technique known as "blackening," however, provides a lot of flavor to fish (or poultry or meat), but with little sodium and no saturated fat.
Tip: You can substitute cantaloupe or mango for the strawberries depending on your preference and what's in season or on sale.
Nutrition Facts
Blackened Fish with Strawberry Kiwi Salsa
Calories
155 Per Serving
Protein
24g Per Serving
Fiber
3g Per Serving
Cost 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™
This spiced-rub seasonedfish cooks in under 10 minutes and is perfectly paired with a fresh fruit salsa that has citrus notes and a bit of heat.
Nutrition Facts
Blackened Fish with Strawberry Kiwi Salsa
Calories
155 Per Serving
Protein
24g Per Serving
Fiber
3g Per Serving
Cost 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
Ingredients
Servings4 Serving Size 3 ounces fish and 1/2 cup salsa
Fish
-
2 tablespoons chili powder -
2 teaspoons garlic powder -
2 teaspoons cumin -
2 teaspoons paprika -
1/2 teaspoon salt -
4 mild white fish fillets (about 4 ounces each), such as tilapia, flounder, or sole -
Cooking spray
Salsa
-
1 1/2 cups hulled, diced strawberries (about 1/2 pound) -
1 medium kiwifruit, peeled and diced -
1/2 medium cucumber, peeled and diced -
1/4 cup thinly sliced red onion (optional) -
1/4 medium fresh jalapeño, seeds and ribs discarded, minced (optional) -
2 tablespoons chopped fresh cilantro -
2 teaspoons fresh lemon juice
Directions
Tip: Click on step to mark as complete.
Fish
-
In a small bowl, stir together the chili powder, garlic powder, cumin, paprika, and salt. Using your fingertips, gently press half the mixture so it adheres to the fish. -
Lightly spray a large skillet with cooking spray. Heat over high heat. Place the fish in the skillet with the seasoned side down. Cook for 3 minutes. While the fish is cooking, gently press the remaining seasoning mixture on the top side. Turn over the fish. Cook for 3 minutes, or until the fish flakes easily when tested with a fork. -
Serve the salsa over the fish.
Salsa
-
In a medium bowl, gently stir together all the salsa ingredients. Cover and refrigerate until serving time.
Keep it Healthy: Frying seafood with a breaded coating is a popular way to cook fish, but not the healthiest choice. The cooking technique known as "blackening," however, provides a lot of flavor to fish (or poultry or meat), but with little sodium and no saturated fat.
Tip: You can substitute cantaloupe or mango for the strawberries depending on your preference and what's in season or on sale.
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.
Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.
