Crisp Caribbean Fillets with Mango Salsa
Beat the chill of Canadian winter blahs with a reminder of the tropics!
I collected this favourite recipe while in Florida, and the omega-3 fatty
acids found in firm-fleshed fish is the best way to decrease cholesterol,
while maintaining a balance of the necessary fats needed. You'll thank
me for this!
(MANGO SALSA)
2 ripe mangoes
1/2 cup finely chopped red onion
1/4 cup chopped fresh coriander
1/4 cup fresh lemon juice
2 tsp olive oil
1/4 tsp salt and pepper
red pepper flakes to taste(optional)
(FISH--cod, haddock, Boston bluefish, orange roughy,and
ocean perch are good.)
1/4 cup all purpose flour
2 tbsp dried thyme
1/2 tsp each of allspice, salt and black pepper
1 egg
1 tsp hot pepper sauce
3/4 cup dry bread crumbs
4 fish fillets
olive oil in a pump spray bottle
(MANGO SALSA): Peel the mangoes; cut fruit away
from the pits in small cubes. In a serving bowl, stir together mango, red
onion, coriander, lemon juice, oil, salt, and peppers. Taste and adjust
seasoning. Allow to marinate in the fridge while preparing fish.
(FISH): Preheat broiler to high. In a shallow
dish, stir flour, thyme, allspice, salt and pepper. In a second shallow
dish, beat together egg, and hot pepper sauce. Pour bread crumbs in a separate
flat plate. Pat fish dry on paper towels. Coat fish in flour mixture, then
dip into the egg. Coat fish lastly, in the bread crumbs. Arrange on a lightly
oiled baking sheet (you might want to use an oil other than olive for greasing,
since olive oil has a higher smoking temperature). Spray lightly with pump
spray. Broil fish 4" from broiler for about 3 min. and then flip over to
the other side, and repeat spray. Broil until crumbs are golden brown,
and fish is opaque.
Serve with red beans and rice, for a heartier
meal, or a crisp salad(orange or raspberry vinagrette recommended)for a
lighter fare. Lastly, serve Mango Salsa on the side and garnish with extra
coriander leaves.
Compliments of Chef Dan Kniola
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