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Pan-Seared Mahimahi with Tropical Salsa

Yield 4 servings (serving size: 1 fillet and 1/2 cup salsa)
The peppery seeds of the papaya are edible. Reserve about a tablespoon to give the salsa additional flavor.

Ingredients

  • 1 cup diced peeled papaya (about 1/2 medium papaya)
  • 2/3 cup chopped fresh pineapple
  • 1 kiwifruit, peeled and chopped
  • 1 jalapeño pepper, seeded and minced
  • 3 tablespoons finely chopped red onion
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons fresh pineapple juice
  • 4 (6-ounce) mahimahi or other firm white fish fillets
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • Cooking spray

Nutrition Information

  • calories 194
  • caloriesfromfat 0.0 %
  • fat 1.6 g
  • satfat 0.4 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 32.3 g
  • carbohydrate 12.1 g
  • fiber 1.7 g
  • cholesterol 124 mg
  • iron 2.2 mg
  • sodium 299 mg
  • calcium 48 mg

How to Make It

  1. Combine first 7 ingredients in a medium bowl; toss gently. Cover and chill.

  2. Sprinkle fillets with salt and pepper. Heat a large nonstick skillet over high heat until hot. Coat fillets with cooking spray; add fillets to pan. Cook fillets 1 minute on each side or just until lightly browned. Reduce heat to medium, and cook, uncovered, 7 minutes or until fish flakes easily when tested with a fork.

  3. Place fillets on individual serving plates; spoon salsa over fillets.

  4. carbo rating: 10

The Complete Step-by-Step Low Carb Cookbook