Pan-Seared Mahimahi with Tropical Salsa

The peppery seeds of the papaya are edible. Reserve about a tablespoon to give the salsa additional flavor.

Yield:

4 servings (serving size: 1 fillet and 1/2 cup salsa)

Recipe from

Nutritional 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

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

Preparation

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.

carbo rating: 10

Note:

The Complete Step-by-Step Low Carb Cookbook

January 2005