Adobo-seared fish with mango salsa

Ready in 15 minutes

Today's Ingredients What happens when the "king of fruits," a beloved Latin American seasoning, and a protein powerhouse join forces? You get today's Sunday Bites: adobo-seared fish with mango salsa from food writer and recipe developer Kiera Wright-Ruiz. Get the full flavor notes and nutrient facts below. Also on today's menu:   • the health benefits of mangos   • the case for owning a lemon/lime squeezer   • how to know if loved ones are sabotaging your diet Eat up, Ginger Wojcik Newsletter Editor, Healthline   Written by Ginger Wojcik June 25, 2023 • 3 min read Recipe of the Week A tropical seafood adventure featuring the "king of fruits" Time: 15 minutes Serves: 2 Want a super easy way to jazz up frozen tilapia fillets that have been hiding out in the back of the freezer? Look no further than this adobo-seared fish with mango salsa recipe. The star ingredient here, adobo, is common in Latin American cooking and often made from a blend of garlic, onion, cumin, oregano, salt, pepper, and turmeric. (Don't panic if there's no adobo in your pantry. You can easily whip up the seasoning from scratch.) This recipe can also be useful if you need creative ways to get your recommended weekly intake of fish, as it's an excellent source of protein, iodine, and nutrients like selenium and taurine. And while fatty fish tends to get all the hype around health benefits, lean species like snapper, cod, and tilapia are also effective at reducing the risk of heart disease and type 2 diabetes. Get the full recipe! On to the next powerhouse ingredient … When you think about golden, succulent mangos, their nutrient profile might not be the first thing to come to mind. But 1 cup of mango offers more than two-thirds of your daily recommended intake of vitamin C, which is key for:   • immune function   • iron absorption   • cell growth and repair And don't be scared off by the sugar in mangos. Since fiber-rich fruit takes a relatively long time to eat and digest, it doesn't affect blood sugar levels in the same way as other sweet snacks. In fact, the U.S. Department of Agriculture (USDA) recommends eating fruit daily as part of a healthy diet. More on mangos and adobo:   • How to cut a mango — the easy way   • Recipes for Mexican and Filipino adobo   • Can people with diabetes eat mango? Kitchen Kit What we're using Do you need a lemon/lime squeezer to be a fully self-actualized adult? Probably not. Will owning one make your time in the kitchen more efficient? Definitely. This durable 2-in-1 squeezer stands out from the crowd with a lifetime guarantee and nearly 40,000 positive reviews on Amazon. Think about it: Wouldn't it be nice if you could finally stop fishing lemon seeds out of your drinks? Every product we recommend has gone through Healthline's vetting process. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline is owned by RVO Health.   Zulay metal 2-in-1 lemon lime squeezer 4.7  |  40,000+ ratings Details: ergonomic handle, 2-in-1 capabilities Shop now the takeout What we're digesting 🕐 The diet hack that may help regulate blood sugar. New findings suggest that eating earlier in the day may be beneficial for people with prediabetes and obesity. 🐄 USDA to crack down on misleading meat labels. How the government plans to improve vetting standards for marketing claims like "free-range," "grass-fed," and "no antibiotics ever." 🍩 Are your friends and family sabotaging your diet? Learn how your loved ones may be influencing your weight loss goals — and how to stay strong in the face of negativity. 🥩 Red meat and sugar may cause colorectal cancer in young people. More people under 50 are receiving diagnoses of this form of cancer. Is diet partially to blame? Thanks for reading, everyone! We've been loving all the feedback, so please keep it coming. (Friendly reminder: You can reach us at nutritionedition@healthline.com.) Next week, Tim covers the gut health benefits of eating 30 different plants per week. Don't miss it. Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by ...mango memories.

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