Tag: dietary fiber

When it comes to fresh salsa, the fruit basket is the limit. Dare to go beyond classic Pico de Gallo, combining any variety of chopped fresh fruits for an explosion of flavor that will turn up the volume of any dish. Packed with tons of nutrients and dietary fiber, fresh fruit salsa is much more than just a tasty condiment and an easy way to work more healthy fruits into the diet.

Spice things up by creating your own version or try this eye-popping combination of sweet mango, tangy plums and kiwi, now available from Chile in markets across the United States and Canada. Succulent fruit combined with lime, cilantro and jalapeno brings out the subtle flavors of pan-seared grouper (or Sea Bass). Make in advance and keep refrigerated for up to a week to enjoy with your favorite fish or meat. Delicious also as a healthy, fat free substitute for dressings and sauces or as summery fresh dip.

Pan-Seared Grouper

Pan-Seared Grouper (or Sea Bass) with Chilean Kiwi-Plum-Mango Salsa


3/4 cup cubed peeled kiwifruit (about 2 kiwifruit)

3/4cup chopped plums (about 2 plums)

3/4 cup diced mango (about 1/2 mango)

1/4 cup chopped fresh cilantro

1 small jalapeno, seeded and coarsely chopped

2 Tbsp. lime juice (about 1 lime)

1/2 tsp. salt, divided

2 Tbsp. olive oil

4 6-ounce skinless grouper fillets

1/2 teaspoon freshly ground black pepper


Combine kiwifruit, plums, mango, cilantro, jalapeno, lime juice, and 1/4 teaspoon salt in a bowl; stir to combine. Cover and chill until ready to serve.

Heat oil in a large nonstick skillet over medium heat. Season the fish with the remaining 1/4 teaspoon of salt and the pepper. Cook fish 4 to 5 minutes on each side or just until fish begins to flake when poked with the tip of a sharp knife and is opaque in center. Serve with Kiwi-Plum-Mango Salsa.

SERVES 4; Prep: 20 min., Cook: 10 min.


274 calories, 11 gms fat, 99 calories from fat, 1 gm saturated fat, 62 mg cholesterol, 542mg sodium, 1 gm dietary fiber, 33 gms protein.


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