Pan-Seared Mahimahi With Tropical Salsa

Gluten Free
Dairy Free
Health score
51%
Pan-Seared Mahimahi With Tropical Salsa
30 min.
4
159kcal

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Are you ready to elevate your dining experience with a burst of tropical flavors? Our Pan-Seared Mahimahi With Tropical Salsa is a delightful dish that perfectly captures the essence of a sun-soaked paradise. This gluten-free and dairy-free recipe is not just easy to prepare; it’s also packed with fresh ingredients that will transport your taste buds straight to the tropics.

Imagine succulent mahimahi fillets, seared to perfection in a hot skillet, offering a flaky texture and rich flavor. This dish is accompanied by a vibrant salsa made from juicy fresh papaya, zesty pineapple, and a hint of heat from jalapeño, all beautifully harmonized by the freshness of cilantro. Each bite is a celebration of color and taste, making it a fantastic choice for a light lunch or a gorgeous dinner that’s sure to impress.

What sets this recipe apart is not only its uncomplicated cooking method but also its incredible health score, making it a guilt-free indulgence. Ready in just 30 minutes, it’s an ideal meal for busy weekdays or when you’re entertaining guests. Serve it with a side of your choice, and you have a well-rounded, refreshing meal that embodies the spirit of tropical cuisine. So, roll up your sleeves and get ready to whip up this tropical sensation that’s both wholesome and delicious!

Ingredients

  • tablespoons cilantro leaves fresh chopped
  •  jalapeno minced seeded
  •  kiwifruit peeled chopped
  • 16 ounce mahimahi white firm
  • cup papaya fresh diced peeled ()
  • 0.3 teaspoon pepper 
  • 0.7 cup pineapple fresh chopped
  • tablespoons pineapple juice fresh
  • tablespoons onion red finely chopped
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • frying pan

Directions

  1. Combine first 7 ingredients in a medium bowl; toss gently. Cover and chill.
  2. Sprinkle fish with salt and pepper.
  3. Heat a large nonstick skillet over high heat until hot. Coat fish with cooking spray; add fish to skillet. Cook fish 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.
  4. Place fish on individual serving plates, and spoon salsa over fish.

Nutrition Facts

Calories159kcal
Protein57.34%
Fat12.01%
Carbs30.65%

Properties

Glycemic Index
84.77
Glycemic Load
5.73
Inflammation Score
-6
Nutrition Score
16.756956763889%

Flavonoids

Epicatechin
0.06mg
Epigallocatechin 3-gallate
0.02mg
Luteolin
0.23mg
Isorhamnetin
0.38mg
Kaempferol
0.29mg
Myricetin
0.01mg
Quercetin
1.85mg

Nutrients percent of daily need

Calories:159.21kcal
7.96%
Fat:2.19g
3.36%
Saturated Fat:0.71g
4.43%
Carbohydrates:12.55g
4.18%
Net Carbohydrates:10.61g
3.86%
Sugar:8.7g
9.67%
Cholesterol:56.7mg
18.9%
Sodium:209.19mg
9.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.48g
46.97%
Vitamin C:56.96mg
69.05%
Selenium:47.75µg
68.22%
Vitamin B12:1.79µg
29.86%
Vitamin B3:4.84mg
24.22%
Vitamin D:3.52µg
23.44%
Phosphorus:210.19mg
21.02%
Manganese:0.4mg
20.06%
Potassium:513.3mg
14.67%
Folate:54.9µg
13.72%
Vitamin B6:0.27mg
13.68%
Vitamin K:13.38µg
12.75%
Magnesium:47.35mg
11.84%
Copper:0.17mg
8.67%
Vitamin A:420.68IU
8.41%
Fiber:1.94g
7.76%
Vitamin B5:0.75mg
7.47%
Vitamin E:0.99mg
6.63%
Vitamin B1:0.09mg
6.13%
Vitamin B2:0.1mg
6%
Iron:0.92mg
5.12%
Calcium:33.78mg
3.38%
Zinc:0.5mg
3.31%
Source:My Recipes