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Pan-Seared Mahimahi with Tropical Salsa

Pan-Seared Mahimahi with Tropical Salsa

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

Oxmoor House JANUARY 2005

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

Ingredients

  • 1 cup diced peeled papaya (about 1/2 medium papaya)
  • 2/3 cup chopped fresh pineapple
  • 1 kiwifruit, peeled and chopped
  • 1 jalapeƱo 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

Nutritional Information

Amount per serving
  • Calories: 194
  • Calories from fat: 0.0%
  • Fat: 1.6g
  • Saturated fat: 0.4g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 32.3g
  • Carbohydrate: 12.1g
  • Fiber: 1.7g
  • Cholesterol: 124mg
  • Iron: 2.2mg
  • Sodium: 299mg
  • Calcium: 48mg
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