Grilled 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.
Makes 4 servings
- 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
- 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.
- 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.
- 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.
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
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.
Last update: Tuesday, March 26, 2013