Start Fresh and Healthy: Put this meal together in 15 minutes!
MANGO FISH
4 5-oz pieces of your favorite fish (Salmon, tuna, grouper,
tilapia)
1 large mango, chopped
½ medium sweet onion cut in ½-inch slices
½ red, yellow or green bell pepper cut in ½-inch slices
1 small jalapeno, thinly sliced (if desired)
3 cloves garlic, sliced
3 - 4 TBSP olive oil
½ tsp coarse ground or cracked black pepper
½ tsp garlic powder
¼ - ½ finely ground red pepper flakes (if desired)
1 TBSP rice wine vinegar or white wine (if desired)
Arrange fish on a plate and drizzle 2 TBSP olive oil over
it. Sprinkle garlic powder, black pepper
and red pepper flakes over it. Turn once
or twice before cooking to coat fish with mixture. (Keep fish at room temperature for 10 minutes
before cooking.)
Chop vegetables and heat a non-reactive skillet to medium-high. Warm a TBSP of olive oil in the skillet and
add onions and peppers. Allow to brown
slightly before turning; veggies should be cooked to stir-fry consistency.
Add garlic and sauté for a bit (try not to let the garlic
brown).
Add mango, sauté for 30 seconds on high heat. Add the vinegar or wine if desired, stir and
reduce heat to lowest setting.
Heat a heavy skillet (such as cast iron) to
medium-high. Turn fish once more in the
oil and spices to coat and add to skillet.
Brown and turn once, cooking fish just until it separates easily with a
fork, or loses translucency through the center.
Remove from heat and plate immediately for maximum tenderness.
Spoon mango mixture over fillets and serve with brown rice
or whole-grain pasta, on a bed of greens or wilted spinach, or with your
favorite vegetable side.
NUTRITIONAL CONTENT: Cal:
240
From
fat: 80
Total
Fat: 9g
Sat
Fat: 1.5g
Cholesterol: 50mg
Sodium: 75mg
Carbohydrates: 11g
Protein: 28g
Fiber: 1g
Sugar: 2g
* This excellent entrée choice may also be
prepared with an equal amount of firm browned tofu strips for a vegetarian
diet.
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