Freshwater Sweetness with Mango Salsa
2 small ripe mangoes, chopped
1 tbsp grated orange rind
1/2 cup chopped red, green and yellow bell pepper
1/2 cup chopped red onion
1 tsp grated fresh ginger
1 tbsp chopped fresh cilantro
3 lemons, juice of
2 6-oz catfish fillets
1 tsp Scotch bonnet pepper
1 tsp seasoned salt
1 tsp lemon pepper
2 tbsp olive oil
1. Mix all of the salsa ingredients and let stand for 4 hours.
2. Rub the fish with the spices and the oil; marinate for 30 minutes.
3. Sauté the fish in a thin layer of olive oil for 4 - 8 minutes on each side.
Serve with mango salsa on top.
Serves 4. Analysis per serving: 270 calories, 16g protein,
13g fat (2g saturated), 3g fiber, 24g carbohydrates
Source: The Family Style Soul Food Diabetes Cookbook by Ronice Weaver (American Diabetes Association, www.diabetes.org)