|
From www.aicr.org The American Institute for Cancer Research
Protein and Fruit
The combination of haddock and mango salsa creates a juicy and fresh alternative to the “standard” fish bake. Precut frozen mangoes can be used for added convenience. The flavor of the salsa can be intensified by allowing the ingredients to meld together for up to one hour, but it still tastes fresh and sweet immediately if you don’t have extra time. Although this recipe calls for broiling the haddock, the fish can also be baked or sautéed on the stovetop.
If you’re looking to sweeten up the fish, add more mango-lime salsa and allow it to marinade before serving.
Broiled Haddock with Mango-Lime Salsa
Ingredients: |
Yield: Makes 4 Servings
|
| • |
1 large ripe mango or 1 10 oz. bag frozen mango thawed and cut into |
| • |
1 red bell pepper, seeded and finely chopped |
| • |
1/4 cup thin chopped green onions (excluding leafy green stems) |
| • |
3 Tbsp. lime juice (about 2 limes) |
|
| • |
2 Tbsp. extra virgin olive oil |
| • |
(4) 4 oz. haddock fillets |
| |
|
|
|
 |
Place chunks of mango, red pepper and green onion in a medium sized bowl. Add 2 tablespoons of lime juice and the olive oil. Let marinate for up to 1 hour. Makes 2 cups. |
|
Preheat the oven’s broiler setting to high. Place oven rack roughly 3 inches from the heat source. Line broiler pan or rack with aluminum foil and spray foil with nonstick cooking spray. |
|
Place fish on foil, spraying both sides with cooking spray. Pour remaining lime juice over fish. Broil 3 minutes on each side, or until cooked through. |
|
Cover and chill 1 to 3 hours so flavors can meld. Bring to room temperature and check seasoning before serving. Add salt and pepper to taste, if desired. Drain off any excess dressing. Place in serving bowl. Sprinkle top of salad with cheese (if using) and cilantro. Serve with baked tortilla chips, if desired.
Top with mango salsa and serve. |
Makes 4 servings
|
Nutrient
Analysis Per Serving
|
|
Calories |
240 |
Total
Fat |
8
grams |
|
Protein |
28
grams |
Saturated
Fat |
1
grams |
|
Carbohydrate |
12
grams |
Sodium |
100
mgs |
|
Fiber |
1
grams |
|
|
|
CCMC
Home - Recipe Archive
|
