Grilled Rockfish with Mango Salsa
Rockfish is a tasty and sustainable seafood option for summer dining. Stovetop grilling provides a quick preparation method, and adding a mango salsa topping really makes the flavor meter jump.
We’ll add some black bean and roasted corn quinoa along with sliced avocado and tomato to the plate.
Grocery List: Grilled Rockfish with Mango Salsa
Grilled Rockfish with Mango Salsa
Produce
garlic (if needed)
1 bunch green onions (if needed)
one bunch cilantro (if needed)
one Anaheim Pepper (if needed)
one Jalapeno pepper (if needed)
one avocado
1 slicing tomato
one lime
1 mango
Canned/Dried Foods
Quinoa (if needed)
one 15 oz. can no-salt diced tomatoes
one 15 oz. can black beans
one 32 oz. box low-sodium vegetable broth (if needed)
olive oil (if needed)
balsamic vinegar (if needed)
Frozen Foods
frozen corn (if needed)
Meat/Fish/Poultry
10 oz. fresh rockfish
Chilled Foods/Dairy
1 pint fresh tomato salsa (if not making quick, low-sodium salsa)
Nutritional Value: Grilled Rockfish with Mango Salsa
Grilled Rockfish with Mango Salsa
Nutritional Analysis
Per Serving
Calories: 580
Protein: 42 g
Carbohydrates: 56 g
Total Fat: 20 g
(Saturated Fat:) 0 g
Dietary Fiber: 9 g
Cholesterol: 83 mg
Sodium: 540 mg
% calories from fat: 31%
Serving Size:
Five oz. rockfish with 1/3 C. mango salsa 1-1/2 C. quinoa mixture and 1/2 of a slicing tomato with avocado.
