Recipe by Cooking Light March 1998


Recipe Summary

4 servings (serving size: 5 ounces fish and 1/3 cup sauce)


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 400°.

  • Heat oil in a medium saucepan over medium heat until hot. Add green onions, pineapple, mango, bell peppers, jalapeño, and 1 teaspoon thyme; sauté 2 minutes. Add tomato purée, lime juice, 1/4 teaspoon salt, and black pepper; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Remove from heat; keep warm.

  • Rub fish with 1 teaspoon thyme and 1/4 teaspoon salt. Place fish on a broiler pan coated with cooking spray. Spoon mango mixture evenly over fish. Bake at 400° for 20 minutes or until fish flakes easily when tested with a fork.

Nutrition Facts

214 calories; calories from fat 19%; fat 4.4g; saturated fat 0.8g; mono fat 1.1g; poly fat 1.7g; protein 34.1g; carbohydrates 9.1g; fiber 1.8g; cholesterol 63mg; iron 2.4mg; sodium 511mg; calcium 66mg.