Ginger-spiced fish with tropical salsa
5
- Prep Time10 mins
- Total Time10 mins
- Makes4 Servings
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 31g, Carbohydrates 12g, Fat 3g, Fibre 1g, Sodium 197mg.