caribbean catfish with mango-black bean salsa

caribbean catfish with mango-black bean salsa


prep time: 15 minutes
cook time: 10 minutes
ready in: 25 minutes

makes: 4 servings, 8 oz. each

ingredients

  • 1 lb. catfish fillets
  • 1 ¼ teaspoons Caribbean Jerk seasoning* or Cajun seasoning
  • 1 can (15 oz.) black beans, rinsed and drained
  • 1 small mango, diced
  • 1/4 cup chopped onion
  • 1/2 red bell pepper, finely chopped
  • 1 jalapeño pepper, seeded and minced
  • 2 Tablespoons chopped fresh cilantro or parsley
  • Grated zest of 1/2 of a lime
  • Fresh juice from 1/2 of a lime
  • Lime wedges (for garnish)

steps

  1. Sprinkle the fillets evenly with jerk seasoning and place on lightly oiled broiler pan. Broil 6 inches from heat source for 10–12 minutes or until fish flakes easily with a fork.
  2. For salsa, stir together beans, mango, onion, peppers, cilantro, lime zest and juice. Salsa may be served immediately at room temperature or prepared a day ahead, covered and chilled until ready to serve.
  3. Serve broiled fish with salsa and garnish with lime wedges.*To make your own jerk seasoning blend, combine 1/4 teaspoon each of ground allspice, dried thyme, garlic powder, cayenne and cinnamon or nutmeg.

Note: *If preparing for a gluten-free diet, make sure all ingredients are labeled gluten-free

per serving: 210 calories, 4g fat, 1g saturated fat, 65mg cholesterol, 400mg sodium, 26g carbohydrate, 8g fiber, 25g protein

The nutritional content of recipes is calculated by a registered dietitian. Because ingredients and measurements may vary, the values we give are close approximations.