Recipes: Fish - Great Tasting and Good for Your Heart

the recipes

february 2003

Fish - Great Tasting and Good for Your Heart

Baked Grouper with Warm Mango Black Bean Salsa

(makes 4 servings)

	olive oil cooking spray
4	scallions, white and 3 inches green, chopped
1	small jalapeño, seeds and ribs removed, minced
1	mango, peeled and diced
1	15-ounce can black beans, rinsed and drained
1/2	red bell pepper, seeds and ribs removed, chopped
1	clove garlic, minced
1	teaspoon ground cumin
1	tablespoon white wine vinegar
2	tablespoons chopped fresh mint
4	4-ounce grouper fillets
1/2	teaspoon olive oil
1/8	teaspoon kosher salt
	freshly ground pepper

Preheat oven to 450° F. Coat a non stick pan with cooking spray.
Sauté the scallions and jalapeño over moderate heat until soft. Add the mango, beans, red pepper, garlic, cumin, vinegar, and mint. Sauté for 3 minutes until warmed through. Set aside.
Line a baking pan with foil and coat with cooking spray. Place the fish in the pan and coat with oil. Sprinkle with salt and pepper. Bake until done. Check with the tip of a sharp knife to make sure the grouper is cooked through, approximately 10 minutes per inch of thickness.
Serve the fish filets over the warm salsa.

Per serving:	216 calories (8% calories from fat), 27 g protein, 2 g total fat (0.4 g saturated fat), 26 g carbohydrate, 7 g dietary fiber, 42 mg cholesterol, 560 mg sodium, 1,011 mg potassium
Diabetic exchanges:	4 very lean protein, 1 1/2 carbohydrate (1 bread/starch, 1/2 fruit)

Legal

Recipes/Articles

All recipes and articles on this site are protected by United States Copyright Laws. This means that you may make a copy of any recipe and/or article for personal, non-commercial use only, provided our copyright notice is prominently displayed on your copy. HOWEVER, you may not download the recipes and/or articles to distribute, republish, post, or transmit for your own commercial purposes without prior written consent by Diabetic-Lifestyle.