RUSH Fitness logo
LLC

Broiled Sole with Mango Salsa

Picture of the dish - Broiled Sole with Mango Salsa

You can make the salsa for this dish up to a day in advance. Keep it in the refrigerator until serving time. 

Number of servings: 2

Ingredients required:

  • 1/4 tsp. garlic powder 
  • 1/4 tsp. salt 1/4 tsp. pepper 
  • 1/4 tsp. cumin
  • 12 oz. firm while fish fillets, such as sole, haddock, orange roughy, or trout 
  • 1 cup diced mango 
  • 1/4 cup chopped red onion 
  • 1/4 cup chopped tomato 
  • 1-2 tbsp. chopped fresh cilantro or parsley 
  • 1/4 cup lime juice 
  • 1/4 tsp. hot sauce

Instructions:
Preheat broiler. Combine first 4 ingredients and rub over fish fillets; lay fillets on a broiler pan coated with cooking spray. Broil 10 minutes or until fish flakes easily with a fork. Meanwhile, combine the remaining ingredients in a small bowl. Spoon over fish. Serve with rice or whole wheat couscous.

Nutrition Facts:
Calories- 260 
Sodium- 450 mg 
Total Fat- 2 g 
Calcium- 50 mg 
Sat Fat- 0 g 
Cholesterol- 136 mg 
Fiber- 3 g 
Protein- 40 g 
Carbohydrates- 21 g

Hard Work + Dedication = Results Always.

When you train with me, you gain exclusive access to my best workout advice.