Pan Seared fish with Mango Salsa

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Submitted by lcooke on Thu, 2008-08-14 - 01:39pm

Summary

Yield
Prep Time20 minutes
Recipe CategoryFish

Description

Pan Seared fish with Mango Salsa (Frances Fung)

Ingredients

  • 3 fillets of any white fish
  • 1 c whole wheat flour
  • 1 t salt
  • 1 t pepper
  • 2 T olive oil
  • 1 large mango
  • 1⁄3 c chopped cilantro
  • 1⁄4 c chopped red onion
  • 1 t sugar
  • 2 T balsamic vinegar

Instructions

Pat the fish dry with paper towel. Place flour, salt and pepper in a clean brown paper bag. Heat olive oil in a cast-iron or non-stick frying pan. Sear the fish for 2-3 minutes on each side until it if firm and cooked. The time will vary with the thickness of the fish. Set fish aside and prepare mango salsa.

Mango Salsa
Cube the mango into 1/2-inch pieces (unrpie mango works best)
In a bowl, dissolve sugar in balsamic vinegar. Stir in 1 teaspoon of olive oil. Mix in mango, red onion and cilantro. Spoon on top of fish or chicken.

Notes

This salsa can be served on top of chicken or as a side dish.