Ginger-spiced fish with tropical salsa

2

PREP TIME

10 min

Makes

4 Servings

* PLUS Cooking time: 6 minutes
Ginger-spiced fish with tropical salsa

Angus Fergusson

A fresh-fruit salsa is the perfect companion to any lightly seasoned, flash-fried fish fillet. We love it over fish, but it adds a refreshing touch to pan-fried chicken, too.


Ingredients

  • 1 small mango
  • 2-Jan lime
  • 1 cup coarsely chopped pineapple , about 1/4 of a pineapple
  • 1/2 small red pepper , coarsely chopped
  • 1/4 cup finely chopped cilantro
  • 2 green onions , thinly sliced
  • 1/4 tsp hot red-chili flakes
  • 4 tilapia fillets , or haddock or catfish fillets
  • 1/4 tsp ground ginger

Instructions

  • Peel mango, then slice flesh from stone and coarsely chop. Place in a medium bowl. Squeeze 1 tbsp (15 mL) juice from lime overtop. Stir in pineapple, red pepper, cilantro, green onions, chili flakes and a generous pinch of salt. Stir to mix. Taste and add more chili flakes, if you like.
  • Lightly coat a large frying pan, preferably non-stick, with vegetable oil. Set over medium-high. Sprinkle fillets with pinches of ginger and salt. Add fish to hot pan. Cook until a knife inserted into the thickest part of the fish and held for 10 sec comes out warm, 3 to 5 min per side. Spoon salsa overtop.

Nutrition (per serving)

  • Calories
  • 194,
  • Protein
  • 31 g,
  • Carbohydrates
  • 12 g,
  • Fat
  • 3 g,
  • Fibre
  • 1 g,
  • Sodium
  • 197 mg.