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Broiled Haddock with Mango-Lime Salsa
 
Haddock is a popular and healthy low fat cold water fish with clean white flesh which is found on both sides of the Atlantic Ocean.  It is an excellent source of dietary protein and also contains a good amount of vitamin B12, pyridoxine, and selenium as well as a healthy balance of sodium and potassium.
 
This extra tasty haddock recipe also contains such healthy items as mango, bell pepper, green onions and olive oil and is sure to please any fish lover.

Ingredients:

1 large ripe mango or 1 10 oz. bag frozen mango thawed and cut into bite-size chunks
1 red bell pepper, seeded and finely chopped
¼ cup thin chopped green onions (excluding leafy green stems)
3 Tbsp. lime juice (about 2 limes)
2 Tbsp. extra virgin olive oil
4, 4 oz. haddock fillets

Instructions:
 
1. Place chunks of mango, red pepper and green onion in a medium sized bowl. Add 2 tablespoons of lime juice and the olive oil. Let marinate for up to 1 hour. Makes 2 cups.
 
2. Preheat the oven’s broiler setting to high. Place oven rack roughly 3 inches from the heat source. Line broiler pan or rack with aluminum foil and spray foil with nonstick cooking spray.
 
3. Place fish on foil, spraying both sides with cooking spray. Pour remaining lime juice over fish. Broil 3 minutes on each side, or until cooked through.
 
4. Top with mango salsa and serve.

Makes 4 servings.

Nutrition Information: Per serving: 240 calories, 8 g total fat (1 g saturated fat), 12 g carbohydrate,
28 g protein, 1 g dietary fiber, 100 mg sodium.

To see even more healthy recipes, click HERE.

 

   

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