Steelhead Trout with Mango and Black Bean Salsa, A Door to Wellness Recipe

Fish is a high-protein, low-fat food that provides a range of health benefits. It is lower in fat than most animal proteins and oily fish is high in Omega-3 fatty acids- the good fats! This month I made Steelhead Trout with Mango and Black Bean Salsa at the Door to Wellness cooking class I teach monthly at The Little Red Door Cancer Agency. Each month I ask the ‘students’ what they would like to learn more about and often times they say fish.

Luckily, Indiana is home to one of the largest land-based fisheries in the country- Bell Aquaculture. They raise fish like Tilapia, Yellow Perch, Steelhead Trout and Coho Salmon indoors. They also find a use for every part of the process from the water to the fish castoff (waste). They even make their own Indiana Soybean based food! It is a pretty amazing place and you can see it in this video I made there late last year HERE.

Thanks to my partnership with Seafood Nutrition Partnership, I was able to source enough fish for my class to prepare with me as well as enough to feed the entire group that attended Door to Wellness that day! To say that this was a blessing is an understatement. We all learned a new recipe that we prepared together and sat down to eat- together. This is always my favorite part- the community that lies in between the recipe and the teaching. I really love seeing everyone there every month!

Everyone is free to take a station to chop, mix, etc.

These ladies have some SKILLS! I am always bowled over at their love of cooking and sharing their family recipes and traditions!

When the food is prepared- we feast!

You can get the complete recipe on the Little Red Door Cancer Agency site HERE.

This Steelhead Trout with Mango and Black Bean Salsa recipe is perfect for any fish (chicken and pork as well). Use what you can find and what you like. As more veggies come into season, add in colorful peppers or even diced tomatoes. Another great thing about this fish is that it is so quick to prepare. Start it skin side down in a non-stick pan set on medium heat and cook for  3-5 minutes. Then carefully flip and cook on the fleshy side for another 3-5 minutes. The flesh will flake at that point which means it is ready to remove and devour.

On this particular day we used canned mango from Del Monte because it was a terrific deal. We also demonstrated cutting a fresh mango safely.

Work stations are ready!

When it comes to cutting raw fish and other meats it is important to be safe and not cross contaminate. I have a different cutting board for each meat. White for fish, red for beef, blue for pork, green for chicken- but pick your own color assignments. It just helps me to stay safe. I use this Winco Cutting Board Starter Set from Zesco.

Would you LOOK at that beautiful fish!?!

Trout with Mango and Black Bean Salsa

Cost for this recipe:

Fish- market value

1 can of Del Monte Mango: $1.32

OR 2 fresh mango: .72

1 can black beans: .92

1 lime: .39

1 red onion: .47

Total$3.82 not including fish