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Adobo-seared fish with mango salsa

Ready in 15 minutes
Healthline
The Nutrition Edition
Today's Ingredients
 
 
 
 
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:
 
 
 

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:
 
 
 
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What we're using
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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,
Healthline
Take care of yourself, and we'll see
you again soon!
 
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