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    Caribbean Sea Bass with Mango Salsa


    Source of Recipe


    *

    Recipe Introduction


    servings 4
    points 3

    List of 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*

    Recipe




    Caribbean Sea Bass with Mango Salsa
    Makes 4 servings
    *Jalapeño peppers can sting and irritate the skin; wear rubber gloves when handling peppers and do not touch eyes. Wash hands after handling.

    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.



    Nutrients per Serving
    (1 fillet with about 1/4 cup Mango Salsa)
    Calories 146
    Calories from Fat 15 %
    Total Fat 3 g
    Saturated Fat 1 g
    Cholesterol 47 mg
    Carbohydrate 9 g
    Fiber 1 g
    Protein 21 g
    Sodium 189 mg




 

 

 

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