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Sausage and Chicken Gumbo
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
Caribbean Sea Bass with Mango Salsa
Prep Time: 10 minutes
Cook Time: 8 minutes
Yield: Makes 4 servings
Ingredients:
4
skinless sea bass fillets (4 ounces each), about 1 inch thick
1
teaspoon Caribbean jerk seasoning
Nonstick cooking spray
1
ripe mango, peeled, pitted and diced, or 1 cup diced drained bottled mango
2
tablespoons chopped fresh cilantro
2
teaspoons fresh lime juice
1
teaspoon minced fresh or bottled jalapeño pepper*
Preparation:
1.
Prepare grill or preheat broiler. Sprinkle fish with seasoning; coat lightly with cooking spray. Grill fish over medium coals or broil 5 inches from heat 4 to 5 minutes per side or until fish flakes when tested with fork.
2.
Meanwhile, combine mango, cilantro, lime juice and jalapeño pepper in small bowl; mix well. Serve salsa over fish.
Nutritional Information:
| Serving Size: 1 fillet with about 1/4 cup Mango Salsa | |
| Fiber | 1 g |
| Carbohydrate | 9 g |
| Cholesterol | 47 mg |
| Saturated Fat | 1 g |
| Total Fat | 3 g |
| Calories from Fat | 15 % |
| Calories | 146 |
| Protein | 21 g |
| Sodium | 189 mg |
Dietary Exchange:
| Meat | 2 |
| Fruit | 1/2 |
This recipe appears in:
Island
