Spicy Fish with Tropical Salsa

Gluten Free
Dairy Free
Health score
50%
Spicy Fish with Tropical Salsa
90 min.
4
182kcal

Suggestions


Are you ready to tantalize your taste buds with a dish that perfectly balances spice and sweetness? Introducing our Spicy Fish with Tropical Salsa, a delightful culinary creation that brings the vibrant flavors of the tropics right to your dining table. This gluten-free and dairy-free recipe is not only healthy but also incredibly satisfying, making it an ideal choice for lunch or dinner.

Imagine succulent fish fillets, such as orange roughy, red snapper, or cod, broiled to perfection and infused with a medley of aromatic spices. The real star of the show, however, is the tropical salsa—a refreshing combination of juicy papaya and zesty kiwifruit, enhanced with fresh cilantro and a splash of lime juice. This salsa adds a burst of color and flavor that complements the fish beautifully, creating a dish that is as pleasing to the eye as it is to the palate.

With a preparation time of just 90 minutes, this recipe is perfect for both busy weeknights and special occasions. Each serving is a mere 182 calories, allowing you to indulge without the guilt. Whether you're hosting a dinner party or simply looking to elevate your weeknight meals, our Spicy Fish with Tropical Salsa is sure to impress your family and friends. Dive into this tropical delight and experience a taste of paradise!

Ingredients

  •  papaya peeled seeded cut into bite-size pieces
  • slices kiwi fruit peeled sliced cut into fourths
  • tablespoon cilantro leaves fresh chopped
  • tablespoon juice of lime 
  • 1.5 teaspoons sugar 
  • 0.1 teaspoon pepper 
  • lb orange roughy fillets red
  • tablespoon worcestershire sauce 
  • 0.8 teaspoon thyme leaves dried fresh chopped
  • 0.1 teaspoon salt 
  • 0.1 teaspoon garlic powder 
  • 0.1 teaspoon curry powder 
  • 0.1 teaspoon pepper red crushed

Equipment

  • bowl
  • oven
  • broiler pan

Directions

  1. In small glass or plastic bowl, mix all salsa ingredients until well blended. Cover; refrigerate 1 hour.
  2. Set oven control to broil. If fish fillets are large, cut into 4 serving pieces. Spray broiler pan rack with cooking spray.
  3. Brush both sides of fish with Worcestershire sauce.
  4. Place on rack in broiler pan.
  5. Sprinkle fish with thyme, salt, garlic powder, curry powder and red pepper.
  6. Broil with tops about 4 inches from heat about 7 minutes or until fish flakes easily with fork.
  7. Serve with salsa.

Nutrition Facts

Calories182kcal
Protein42.64%
Fat6.82%
Carbs50.54%

Properties

Glycemic Index
75.13
Glycemic Load
10.35
Inflammation Score
-9
Nutrition Score
19.205217340718%

Flavonoids

Epicatechin
0.24mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Apigenin
0.02mg
Luteolin
0.85mg
Kaempferol
0.93mg
Myricetin
0.02mg
Quercetin
0.11mg

Nutrients percent of daily need

Calories:182.3kcal
9.11%
Fat:1.42g
2.19%
Saturated Fat:0.11g
0.69%
Carbohydrates:23.7g
7.9%
Net Carbohydrates:19.58g
7.12%
Sugar:16.03g
17.81%
Cholesterol:68.04mg
22.68%
Sodium:221.44mg
9.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20g
39.99%
Vitamin C:115.83mg
140.4%
Selenium:76.36µg
109.08%
Vitamin K:39.65µg
37.76%
Folate:82.12µg
20.53%
Vitamin E:2.81mg
18.75%
Vitamin A:928.96IU
18.58%
Fiber:4.13g
16.52%
Phosphorus:163.95mg
16.39%
Potassium:551.26mg
15.75%
Magnesium:51.55mg
12.89%
Copper:0.25mg
12.71%
Vitamin B3:2.39mg
11.97%
Iron:1.89mg
10.5%
Manganese:0.2mg
9.79%
Vitamin B6:0.15mg
7.47%
Vitamin B12:0.43µg
7.18%
Calcium:64.48mg
6.45%
Vitamin B2:0.1mg
6.08%
Vitamin B1:0.08mg
5.46%
Vitamin B5:0.38mg
3.77%
Zinc:0.48mg
3.17%