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Ginger-spiced fish with tropical salsa

5

  • Prep Time10 mins
  • Total Time10 mins
  • Makes4 Servings
*PLUS Cooking time: 6 minutes
Ginger-spiced fish with tropical salsa

Angus Fergusson

Chatelaine Triple Tested

A fresh-fruit salsa is the perfect companion to any lightly seasoned, flash-fried fish fillet. We love it over fish, but it adds a refreshing touch to pan-fried chicken, too.

Ingredients

  • 1 small mango

  • 2-Jan lime

  • 1 cup coarsely chopped pineapple, about 1/4 of a pineapple

  • 1/2 small red pepper, coarsely chopped

  • 1/4 cup finely chopped cilantro

  • 2 green onions, thinly sliced

  • 1/4 tsp hot red-chili flakes

  • 4 tilapia fillets, or haddock or catfish fillets

  • 1/4 tsp ground ginger

Instructions

  • Peel mango, then slice flesh from stone and coarsely chop. Place in a medium bowl. Squeeze 1 tbsp (15 mL) juice from lime overtop. Stir in pineapple, red pepper, cilantro, green onions, chili flakes and a generous pinch of salt. Stir to mix. Taste and add more chili flakes, if you like.

  • Lightly coat a large frying pan, preferably non-stick, with vegetable oil. Set over medium-high. Sprinkle fillets with pinches of ginger and salt. Add fish to hot pan. Cook until a knife inserted into the thickest part of the fish and held for 10 sec comes out warm, 3 to 5 min per side. Spoon salsa overtop.

Nutrition (per serving)

Calories 194, Protein 31g, Carbohydrates 12g, Fat 3g, Fibre 1g, Sodium 197mg.

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