caribbean catfish with mango-black bean salsa

caribbean catfish with mango-black bean salsa

prep time: 15 minutes
cook time: 10 minutes
ready in: 25 minutes

makes: 4 servings, 8 oz. each


  • 1 lb. catfish fillets
  • 1 ¼ teaspoons Caribbean Jerk seasoning* or Cajun seasoning
  • 1 can (15 oz.) black beans, rinsed and drained
  • 1 small mango, diced
  • 1/4 cup chopped onion
  • 1/2 red bell pepper, finely chopped
  • 1 jalapeño pepper, seeded and minced
  • 2 Tablespoons chopped fresh cilantro or parsley
  • Grated zest of 1/2 of a lime
  • Fresh juice from 1/2 of a lime
  • Lime wedges (for garnish)

The nutritional content of recipes is calculated by a registered dietitian. Because ingredients and measurements may vary, the values we give are close approximations.


  1. Sprinkle the fillets evenly with jerk seasoning and place on lightly oiled broiler pan. Broil 6 inches from heat source for 10–12 minutes or until fish flakes easily with a fork.
  2. For salsa, stir together beans, mango, onion, peppers, cilantro, lime zest and juice. Salsa may be served immediately at room temperature or prepared a day ahead, covered and chilled until ready to serve.
  3. Serve broiled fish with salsa and garnish with lime wedges.*To make your own jerk seasoning blend, combine 1/4 teaspoon each of ground allspice, dried thyme, garlic powder, cayenne and cinnamon or nutmeg.

Note: *If preparing for a gluten-free diet, make sure all ingredients are labeled gluten-free

per serving: 210 calories, 4g fat, 1g saturated fat, 65mg cholesterol, 400mg sodium, 26g carbohydrate, 8g fiber, 25g protein