Fish offers protein, other benefits

Mon, 06/29/2015 - 6:41 PM | by mitch

By Heather Tallman of

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. Each month I ask the ‘students’ what they would like to learn and often 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).

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!

This 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.

Steelhead Trout with Mango and Black Bean Salsa


  • 4 6oz steelhead trout filets (or your choice of fish)
  • 1 TB of canola, olive oil or unsalted butter
  • Sea salt/fresh black pepper as needed
  • 1 14 oz can of diced mango, drained OR 2 mangoes peeled and diced
  • ½ C red onion, diced
  • 1 TB chopped cilantro
  • Juice of 1 medium lime
  • 1 14 oz can of black beans, rinsed and drained


  1. Combine mango, beans, lime, cilantro and onion in a bowl and set aside.
  2. Warm a skillet over medium heat and add oil or butter.
  3. Place fish, skin side down, in skillet.
  4. Cook for 3 minutes then carefully flip.
  5. Cook 3 more minutes or until fish is flaky.
  6. Remove from pan and top with salsa.

Serves 4, preparation time 15 minutes

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