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Grilled Fish with Mango SalsaGrilled Fish with Mango Salsa

Jami Nolen, Nutrition Program Associate

June 17, 2012

 

Celebrate Father's Day by making a fresh, flavorful meal for the dads in your life.

 

Yield

Makes 4 servings

 

Ingredients

  • 1/4 cup light coconut milk, divided
  • 6 tablespoons fresh lime juice (about 4 limes), divided
  • 4 (6-ounce) Mahi Mahi, Cod, Orange Roughy or other firm white fish fillets
  • 1½ cups diced, peeled ripe mango
  • 3/4 cup diced English cucumber
  • 1/3 cup finely diced red bell pepper
  • 2 tablespoons chopped green onions
  • 1 tablespoon chopped fresh cilantro
  • 1 teaspoon minced, peeled fresh ginger
  • 2 teaspoons minced, seeded jalapenos
  • 3/4 teaspoon kosher salt, divided
  • 1/4 teaspoon freshly ground black pepper

 

Preparation

  1. Combine 3 tablespoons milk and 3 tablespoons juice in a shallow dish; add fish, turning to coat. Cover and marinate at room temperature for 15 minutes.
  2. Combine remaining 1 tablespoon milk, remaining 3 tablespoons juice, mango, and next 6 ingredients (through jalapeno) in a bowl. Add 1/4 teaspoon salt; toss well.
  3. Remove fish from dish; discard marinade. Sprinkle fish with remaining 1/2 teaspoon salt and pepper. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Cook fish 4 minutes on each side or until desired degree of doneness. Serve with mango salsa.

 

Nutrition Information

Calories: 198
Fat: 1.7 g
Saturated fat: 0.6 g
Monounsaturated fat: 0.3 g
Polyunsaturated fat: 0.3 g
Protein: 32.2 g
Carbohydrate: 12 g
Fiber: 1.6 g
Cholesterol: 124 mg
Iron: 2.2 mg
Sodium: 507 mg
Calcium: 39 mg

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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