Spiced fish and Salsa

Name: Spiced fish and Salsa
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: American, Mexican, Latin American
Ingredients: 4 fish fillets, such as snapper, sea bass or bream, skinned,; 1 tsp melted butter or olive oil,; zest of 1 lime,; sea salt; 1 tsp dried thyme,; 1/2 tsp garlic powder,; 1/2 tsp onion powder,; 1/2 tsp ground allspice,; 1/2 tsp cayenne,; 1/2 tsp ground black pepper; 1/2 cucumber, deseeded and finely diced; 1 fairly firm mango, peeled, stoned and finely diced,; 1/2 red pepper, finely diced,; 1/2 scotch bonnet, deseeded and very finely diced,; zest and juice of 1 lime,; basil or parsley leaves, a few shredded

4 steps

Prep:15minCook:15min

Fish is high in protein and nutrients but low in calories This dish is inspired by a dish we cooked in a bikers' bar in the Ozarks on our Route 66 adventure. Little did we realise that our new healthy version would taste just as good. A nice firm-fleshed fish, such as snapper, is best for this - you need something that doesn't flake too easily. The salsa works beautifully with the fish, as does a dish of rice and peas, or you could just opt for some green veg instead of the rice for a lower-calorie meal.

Updated at: Thu, 17 Aug 2023 01:05:18 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories287.3 kcal (14%)

Total Fat4.4 g (6%)

Carbs13.8 g (5%)

Sugars9.4 g (10%)

Protein47.4 g (95%)

Sodium310 mg (15%)

Fiber2.4 g (8%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

4fish fillets

such as snapper, sea bass or bream, skinned

1 tspbutter

½ tspgarlic powder

½ tsponion powder

½ tspground allspice

½ tspcayenne

½ tspground black pepper

0.5cucumber

deseeded and finely diced

1mango

fairly firm, peeled, stoned and finely diced

0.5red pepper

finely diced

0.5scotch bonnet

deseeded and very finely diced

1lime

zest and juice of

basil leaves

or parsley, a few shredded

Instructions

Step 1

Preheat the oven to 200C/Fan 180C/Gas 6 and line a baking tray with baking parchment.

Step 2

For the salsa, cut the cucumber in half lengthways and remove the seeds with a spoon, then dice the flesh. Mix the cucumber with all the other salsa ingredients and a generous pinch of salt and leave to stand until the fish is ready.

Step 3

Mix all the rub ingredients together. Sprinkle the fish fillets with salt, followed by a light dusting of the rub, making sure you cover both sides of each fillet. Mix the melted butter or oil with the lime zest and a teaspoon of water. Dab this over the fish fillets.

Step 4

Place the fish on a baking tray and roast it in the oven for 12-15 minutes until cooked through. Lovely served with the salsa and some rice and peas (see page 173),