Cumin Steamed Mackerel with Mango Salsa

Dairy-free
Egg-free
Nut-free
Soy-free
Wheat-Free / Gluten-Free
Heart-Healthy
Kosher
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
21 minutes

Ingredients

  • Mango salsa:
  • 1 large mango, pitted, peeled and coarsely chopped
  • 1/2 cup finely shredded red cabbage
  • 1/4 cup chopped fresh cilantro
  • 1 large green onion, thinly sliced
  • 1/2 to 1 jalapeño, seeded and finely chopped*
  • 1 tsp. grated lime zest
  • 1 tbsp. fresh lime juice
  • Mackerel:
  • 1 tsp. cumin seeds
  • 2 garlic cloves, minced
  • 3/4 lb. mackerel or swordfish fillets

Directions

Prep Time
15 minutes
Cook Time
6 minutes
Ready in
21 minutes
  1. For the mango salsa, in a medium bowl combine mango, cabbage, cilantro, green onion, jalapeño, lime zest and juice; mix well. Let stand 15 minutes.
  2. Meanwhile, for the mackerel, place a small nonstick skillet over medium heat. Add cumin seeds; cook 30 to 45 seconds or until aromatic, shaking pan occasionally. Transfer seeds to a cutting board.
  3. Coat the same skillet with gluten-free nonstick cooking spray and return to medium heat. Add garlic; cook and stir 30 seconds. Add garlic to cumin seeds. Using a chef's knife, chop garlic and cumin together to create a paste. Spread cumin paste evenly on fillets; set aside.
  4. Coat a large nonstick skillet with gluten-free nonstick cooking spray and place over medium heat. Add fillets and 1/4 cup water. Cover and cook 5 to 10 minutes or until fish flakes easily with a fork. Serve with mango salsa.

Nutritional Information

Serving Size
1
Per Serving
Calories 211, Calories Fat 104, Total Fat 11g, Saturated Fat 2g, Cholesterol 47mg, Sodium 58mg, Carbohydrate 11g, Protein 15g
Serving Size1
Calories211
Calories Fat104
Calories (fat) extra49
Total Fat11g
Total Fat (extra)18
Saturated Fat2g
Saturated Fat (extra)14
Cholesterol47mg
Cholesterol (extra)16
Sodium58mg
Sodium (extra)2
Potassium398mg
Carbohydrate11g
Carbohydrate (extra)4
Fiber1g
Fiber (extra)6
Sugars8g
Protein15g
Omega30g
Vitamin A701IU
Vitamin A (extra)14
Vitamin C24mg
Vitamin C (extra)40
Iron1mg
Iron (extra)9