Directions:
- Sprinkle the fillets evenly with jerk seasoning and salt.
- Melt butter with oil in a large nonstick skillet over medium heat; add fillets and cook 6-8 minutes on each side or until done.
- Serve immediately with salsa and garnish with lime wedges.
- Mango-Black Bean Salsa:.
- 1 (15-oz) can black beans, rinsed and drained.
- 1 (8-oz) can pineapple tidbits, drained
- 1 small mango, diced.
- 1/2 red bell pepper, finely chopped.
- 1 jalapeno pepper, seeded and minced.
- 1 teaspoon grated lime rind.
- 2 tablespoons chopped fresh cilantro.
- 2 tablespoons fresh lime juice.
- 1 tablespoon honey.
- 1/2 teaspoon salt.
- 1/3 cup jicama, diced (optional).
- Stir together, cover and chill until ready to serve. Makes 4 cups.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 447.66 Kcal (1874 kJ) | ||
| Calories from fat | 255.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 28.41g | 44% | |
|---|---|---|---|
| Cholesterol | 129.81mg | 43% | |
| Sodium | 778.12mg | 32% | |
| Potassium | 585.41mg | 12% | |
| Total Carbs | 13.78g | 5% | |
| Sugars | 0.15g | 1% | |
| Dietary Fiber | 1.7g | 7% | |
| Protein | 31.24g | 62% | |
| Iron | 1.7mg | 9% | |
| Calcium | 78.5mg | 8% | |
| Amount Per 100 g | |||
| Calories | 248.38 Kcal (1040 kJ) | ||
| Calories from fat | 141.86 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.76g | 44% | |
|---|---|---|---|
| Cholesterol | 72.02mg | 43% | |
| Sodium | 431.74mg | 32% | |
| Potassium | 324.82mg | 12% | |
| Total Carbs | 7.64g | 5% | |
| Sugars | 0.08g | 1% | |
| Dietary Fiber | 0.94g | 7% | |
| Protein | 17.33g | 62% | |
| Iron | 0.9mg | 9% | |
| Calcium | 43.5mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
Try this similar recipes
-
Caribbean Catfish With Mango-Black Bean Salsa
Catfish fillets, Caribbean jerk seasoning, Salt, Butter and 3 more.. -
Catfish in Wine With Broiled Scallion Butter Sauce
Catfish fillets, Dry white wine and 7 more.. -
Mom's Omurice
Vegetable oil, Onion, diced into 1 cm and 16 more.. -
Shreddies Mayan Snack Mix
Post shreddies cereal, Corn chips, Cheese crackers and 4 more.. -
Baja Fried-Fish Tacos
Dark beer, All-purpose flour, Salt and 14 more.. -
Tiger Prawns in Garlic Butter
Raw tiger shrimp, in their shells, thawed if frozen and 7 more.. -
Soft-Shell Steak Tacos With Creamy Lime Coleslaw
Top sirloin steak , cut into very thin strips and 16 more.. -
Margarita Cupcakes
Flour, Baking powder, Salt, Butter, room temp, Sugar and 13 more.. -
Southwest Quinoa Patties With Avocado Sauce
Cooked quinoa, chilled, Eggs, Onion, chopped and 14 more.. -
Tortilla Soup
Tomatoes, diced, Black beans, drained, Onion, diced and 15 more.. -
Almost Tortuga Rum Cake
Cake flour, Granulated sugar, Baking powder, Salt and 13 more.. -
Dutch Kroketten (Croquettes)
Fresh veal (or use left-over chicken or turkey, 1lb 5oz) ... and 17 more.. -
Elk Steaks with Green Peppercorn Sauce
Elk steaks, Garlic, minced, Vegetable oil, Salt & pepper and 9 more..
Also Try
-
Spiced Tilapia With Mango Black Bean Salsa
Tilapia fillets (2 fillets 5oz each), Chili powder, Cumin and 10 more.. -
-
-
-
Pork with Peach and Black Bean Salsa
Pork tenderloin, cubed, Salt and pepper to taste, Cornmeal and 6 more.. -
-
Seared Spiced Salmon Steaks With Black Bean Salsa
Salmon steaks (150-175g), Fat garlic cloves and 16 more.. -
Crock Pot Black Bean Salsa Chicken (Oamc)
Boneless chicken breasts, chopped, Corn, drained and 5 more.. -
Grilled Opah With Mango and Avocado Salsa, Citrus Vinaigrette An
Olive oil, Fresh lime juice, Orange juice, Lime zest and 15 more.. -
Turkey Cutlets With Smoky Black Bean Sauce
Reduced-sodium fat-free chicken broth, Onion powder and 12 more..
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
