Grilled Fish with Mango Salsa
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 122.4
- Total Fat: 1.7 g
- Cholesterol: 55.0 mg
- Sodium: 91.2 mg
- Total Carbs: 8.9 g
- Dietary Fiber: 1.3 g
- Protein: 21.4 g
View full nutritional breakdown of Grilled Fish with Mango Salsa calories by ingredient
Introduction
If there is one protein that people are afraid to cook, it’s fish. Fish is lean, quick-cooking, andversatile; there’s no need to fear it. Just keep in mind this rule of thumb: fish requires 10 minutes per
inch of thickness no matter the cooking method. I sometimes use fluke in this recipe, but grouper is
another good choice. Other good options are sole or summer flounder.
Fish doesn’t need much seasoning—just a squeeze of lemon will do. The fruit salsa can be
made ahead of time. It’s a great low-calorie topping that's very versatile: use it on chicken or with
baked tortilla chips as an appetizer. If there is one protein that people are afraid to cook, it’s fish. Fish is lean, quick-cooking, and
versatile; there’s no need to fear it. Just keep in mind this rule of thumb: fish requires 10 minutes per
inch of thickness no matter the cooking method. I sometimes use fluke in this recipe, but grouper is
another good choice. Other good options are sole or summer flounder.
Fish doesn’t need much seasoning—just a squeeze of lemon will do. The fruit salsa can be
made ahead of time. It’s a great low-calorie topping that's very versatile: use it on chicken or with
baked tortilla chips as an appetizer.
Number of Servings: 4
Ingredients
-
For the Salsa:
1 lime
1 mango, peeled and diced
1⁄2 jalapeño pepper, seeded and minced
(see Note)
1 tbsp chopped cilantro
For the Fish:
1 lemon, zested and juiced
1 pound firm, white-fleshed fish fillets
Directions
1. Make the Salsa. Zest the lime, then, with a
sharp knife and holding it over a bowl to catch the
juice, cut away the remaining pith. Segment the
lime by cutting away the sections in a V, leaving
behind the membrane. Put the lime zest and the
segmented fruit in a bowl and add the mango,
jalapeño, and cilantro. Mix well and set aside.
2. Preheat the grill to high. Sprinkle half of the
lemon zest over the fish. Place the fish on the
grill, skin side up if skin is still on the fillet. Grill
for 4 minutes, then turn. Squeeze the lemon
juice over each fillet along with a pinch of lemon
zest. Grill for an additional 5 minutes, until
the fish is no longer transparent and cooked
through. Serve with the salsa on top of the fish.
Note: Most of the heat in a jalapeño pepper is
in the seeds and white ribs. Remove them and
you’ll eliminate most of the pepper’s punch.
Leave them in for a spicier salsa.
sharp knife and holding it over a bowl to catch the
juice, cut away the remaining pith. Segment the
lime by cutting away the sections in a V, leaving
behind the membrane. Put the lime zest and the
segmented fruit in a bowl and add the mango,
jalapeño, and cilantro. Mix well and set aside.
2. Preheat the grill to high. Sprinkle half of the
lemon zest over the fish. Place the fish on the
grill, skin side up if skin is still on the fillet. Grill
for 4 minutes, then turn. Squeeze the lemon
juice over each fillet along with a pinch of lemon
zest. Grill for an additional 5 minutes, until
the fish is no longer transparent and cooked
through. Serve with the salsa on top of the fish.
Note: Most of the heat in a jalapeño pepper is
in the seeds and white ribs. Remove them and
you’ll eliminate most of the pepper’s punch.
Leave them in for a spicier salsa.
Member Ratings For This Recipe
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