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Pan-Seared Mahimahi with Tropical Salsa Recipe

Pan-Seared Mahimahi with Tropical Salsa Recipe

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Ingredients:

Serving

1 cup diced peeled papaya (about 1/2 medium papaya)
2/3 cup chopped fresh pineapple
1 kiwifruit, peeled and chopped
1 jalapeno pepper, seeded and minced
3 tbsp finely chopped red onion
2 tbsp chopped fresh cilantro
2 tbsp fresh pineapple juice
4 (6-oz) mahimahi or other firm white fish fillets
1/4 tsp salt
1/4 tsp pepper
cooking spray

Directions:

Combine first 7 ingredients in a medium bowl; toss gently. Cover and chill.
Sprinkle fillets with salt and pepper. Heat a large nonstick skillet over high heat until hot. Coat fillets with cooking spray; add fillets to pan. Cook fillets 1 minute on each side or just until lightly browned. Reduce heat to medium, and cook, uncovered, 7 minutes or until fish flakes easily when tested with a fork.
Place fillets on individual serving plates; spoon salsa over fillets.
Carbo rating: 10

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	79.62 Kcal (333 kJ)
Calories from fat	4.56 Kcal
		% Daily Value*
Total Fat	0.51g	1%
Cholesterol	20mg	7%
Sodium	177.17mg	7%
Potassium	200.75mg	4%
Total Carbs	14.06g	5%
Sugars	10.74g	43%
Dietary Fiber	1.81g	7%
Protein	5.84g	12%
Vitamin C	52.6mg	88%
Iron	0.3mg	2%
Calcium	20.3mg	2%

Amount Per 100 g
Calories	59.54 Kcal (249 kJ)
Calories from fat	3.41 Kcal
		% Daily Value*
Total Fat	0.38g	1%
Cholesterol	14.96mg	7%
Sodium	132.49mg	7%
Potassium	150.12mg	4%
Total Carbs	10.51g	5%
Sugars	8.03g	43%
Dietary Fiber	1.35g	7%
Protein	4.37g	12%
Vitamin C	39.4mg	88%
Iron	0.2mg	2%
Calcium	15.2mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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