Pan-Fried Fish with Watermelon Salsa

Name: Pan-Fried Fish with Watermelon Salsa
Total time: 25 min
Yield: 2 serving(s)
Ingredients: Fish; 4 garlic cloves, minced; 3 tablespoons minced fresh parsley; 2 tablespoons extra-virgin olive oil; 2 tablespoons minced fresh mint leaves; 1 tablespoon freshly squeezed lemon juice; 1 teaspoon fresh lemon zest; fine sea salt and freshly ground black pepper to taste; 2 white fish (tilapia, bass, cod, haddock, etc.) fillets; ; Watermelon Salsa; 2 cups diced watermelon; 1 cup diced plum tomatoes; ¼ onion, minced; ½ jalapeño pepper, seeded and minced, or more to taste; 2 tablespoons minced fresh cilantro; salt and freshly ground black pepper to taste; 2 teaspoons olive oil, or as needed

Paola van der Hulst Website

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Mexican pico de gallo gets a refresh with the addition of watermelon in this zippy recipe. The sweet-savory watermelon salsa is served with pan-fried white fish that's been marinated in fresh herbs and olive oil for super flavorful filets. The refreshing dish is ready in under 30 minutes, making it ideal for weeknight meals. Plus, it's good for you—the fish is Whole 30-approved, gluten and dairy free, and high in omega-3 fatty acids. Watermelon is a great source of multiple vitamins and minerals, especially heart-healthy lycopene. Tasty and healthy—what's not to love?

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Directions

Mealthy Tip

The watermelon salsa can be adapted to use whatever melon or fruit is best in season. Try it with mango, citrus, or even berries! It's also delicious with peaches in the summer. For stronger flavor, try this fish preparation with salmon, scallops or shrimp.

Nutrition Facts

Per Serving: 639 calories; 22g fat; 19.6g carbohydrates; 88g protein; 275mg cholesterol; 799mg sodium.

Full nutrition

Amount Per Serving
Calories 639		Calories from Fat 202
% Daily Value*
Total Fat 22g		35%
	Saturated Fat 4g	18%
	Trans Fat 0.0g
	Polyunsaturated Fat 3.3g
	Monounsaturated Fat 13.9g
Cholesterol 275mg		92%
Sodium 799mg		33%
Total Carbohydrate 19.6g		7%
	Dietary Fiber 3g	11%
	Sugars 12.6g
Protein 88g

Vitamin A 56%		Vitamin C 70%
Calcium 9%		Iron 27%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

		Calories:	2,000	2,500
Total Fat		Less than	65g	80g
	Saturated Fat	Less than	20g	25g
Cholesterol		Less than	300mg	300 mg
Sodium		Less than	2,400mg	2,400mg
Total Carbohydrate			300g	375g
	Dietary Fiber		25g	30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Tagged:

Gluten-free Dairy-free Lunch Date Night Watermelon Seafood Mediterranean Mexican Fusion Quick And Easy Dinner Weeknight Fish Finfish Whitefish Whole 30 Low-carb Video

Reviews

4.5out of 5 Stars

(5 Reviews)

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What others are saying

Bernardo de la Vega says:

I really enjoyed this recipe, the seasoning on the fish was very good and the watermelon salsa was superb. If you have a thicker piece of fish I recommend slicing it in half so its nice and thin for easy cooking. I used wild cod, but I am a big fan of sea bass so will use that next time.

Caro Hodgin says:

I really, really loved this watermelon salsa. Like the other reviewers said, just remember to keep an eye on your fish and cook it according to how thick it is - it might need more than 3 minutes, it might need less! This marinade made the fish incredibly flavorful - I used really high quality swordfish, but I can see how this marinade and salsa duo would also make any ole inexpensive piece of white fish sing.

Annie Chambers Myott says:

Loved this recipe. I am not a big fan of super spicy foods so was worried about the jalepeno in the watermlon salsa but it just added flavor! I did end up one of the thicker pieces of my fish about 6 minutes per side to ensure it was cooked through. My husband absolutely loved this dish and raved about the flavor. Perfect for a summer night. Nice and light!

Queen Foodie says:

Really wanted to love this and I almost did. 4 out of 5 is still good 👌🏽 I just would have added fresh lime juice to the salsa 🍉

Erica Schaefer says:

I adapted this recipe and did a mango salsa instead of watermelon, and paired it with cod. We did the fish on the grill with superb results. I definitely would make this again.