Blackened Fish with Strawberry Kiwi Salsa

Serves 4
Ingredient list: 

For the Blackened Fish:

  • 4-4 oz fillet fish (4 ounces each; flaky white fish like tilapia, flounder or sole, or red fish work well – look for something you like that’s on sale)
  • 2 tablespoon chili powder
  • 2 teaspoon garlic powder
  • 2 teaspoon cumin
  • 2 teaspoon paprika
  • 1/2 teaspoon salt

For the Strawberry Kiwi Salsa:

  • 1 1/2 cup diced strawberries (about ½ pound) (you can substitute cantaloupe melon or mango based on what is in season or on sale)
  • 1 medium peeled, diced kiwi
  • 1/2 medium peeled, diced cucumber
  • 2 tablespoon chopped, fresh cilantro
  • 2 teaspoon lemon juice
  • 1/4 cup thinly sliced red onion (optional)
  • 1/4 medium seeded, minced jalapeño (optional)

For the Blackened Fish:

In a small bowl, mix dry ingredients (chili powder, garlic powder, cumin, paprika and salt)

Generously coat fish with seasoning mixture on one side.

Spray frying pan or skillet with cooking spray, heat over high heat. Place fish in pan, seasoning side down and cook for 3 minutes. While cooking generously coat the other side with seasoning mixture. Flip fish and cook for 3 minutes longer.

For the Strawberry Kiwi Salsa:

Place all ingredients in a medium bowl and toss. Keep chilled until serving. Serve salsa over fish.

Per serving: 155 calories, 2.5g fat, 355mg sodium, 5g sugar, 24g protein

Recipe courtesy of the American Heart Association