Eating fish is a great way to introduce healthy proteins and vitamins into your diet, but you can pack twice the health benefits and twice the flavor by combining fresh fish and tropical fruit. Both of these foods are healthy sources of vitamins and nutrients and happen to taste delicious when eaten together.

Health Benefits of Fresh Fish

Fresh fish provides important health benefits to both your brain and heart. Fish is chock-full of omega-3 fatty acids which help protect you from heart disease. It's also a great source of vitamins, protein and nutrients that are literally food for your brain.

Health Benefits of Fresh Fruit

Fresh fruit can also reduce your risk of heart disease and in addition studies have shown that it may:

• Lower blood pressure
• Reduce risk of stroke
• Reduce probability of developing some cancers
• Lower risk of digestive problems

Choosing the Best Fresh Fish

Before you can make a tropical treat, you need to know how to choose the best fresh fish. Fish should only be bought if it has been refrigerated or frozen. This is to ensure that you are getting safe fish that has been properly preserved.

Here are some things to look for in refrigerated fresh fish:

• Smell - Fresh and mild;
• Eyes - Should bulge a little and be clear (keeping in mind that some fish have cloudier eyes, such as walleye pike);
• Flesh - Should be firm and shiny;
• Gills - Should be bright red and without slime;
• Texture - When you press the fish, it should spring back; and
• Color and consistency - The edges of the fish should not have any darkening or drying, yellow or greenish discoloration, and should not be mushy or dry.

Here are some things to look for in frozen fresh fish:

• Check that the packaging hasn't been torn, crushed or opened;
• Look for signs of ice crystals or frost, which could indicate the fish has been refrozen or frozen for a long period of time; and
• If the fish packaging is found at the top of the freezer or above the frost line, avoid it.

Choosing the Best Fresh Fruit

The freshest fruit is really the best fruit. Inspect all of your fruit to make sure it's free from:

• Mildew
• Bruising
• Cuts
• Mold
• Other blemishes

Keep in mind that some fruits may need additional time to ripen - which is fine. You can ripen many types of fruit at home by placing in a brown paper bag. Close the bag loosely and keep it stored at room temperature.

You can also speed up the ripening process by placing a ripe banana or apple in the same bag as the under-ripe fruit.

• U.S. Fancy - Given to premium quality fruit. Only a small percentage of fruits will receive this grade designation.
• U.S. No. 1 - This designation means the fruit is good quality. It is also the most commonly used grade.
• U.S. No. 2 - This designation is lower than No. 1.
• U.S. No. 3 - This is the lowest grade designation, which is significantly lower than No. 2.

Fish Tacos

Fish tacos with fruit salsa make for a delicious tropical treat. First, you want to put together a spice paste. This is made with one tablespoon of your favorite spice(s) such as chili powder, adobo, or taco seasoning. Mix one tablespoon of your favorite spice with 2 tablespoons of canola oil, 1 tablespoon of sugar, and one teaspoon of salt (or however much salt you prefer).

Rub both sides of your favorite fish with the spice paste. It is recommended that you use 4 to 5 oz. white fish fillets such as tilapia, catfish, cod or halibut. Marinate your fish at room temperature for about 10 minutes.

Fish tacos can be grilled or broiled, depending on your preference. If you are broiling your fish, make sure it is cooked all the way through and is golden brown on the outside.

Brush flour or corn tortillas with a little bit of canola oil and warm them in the oven or microwave. To assemble your fish tacos, put the filet inside your tortilla and top with a delicious fruit salsa.

Fruit Salsa

The great thing about fruit salsa is how versatile it is. There is really no one way to make fruit salsa. It depends on your personal taste and preference. Fruit salsa can be made with just one favorite type of fruit or a medley of different fruits. The basic salsa recipe will include these ingredients:

• Your favorite fruit peeled, seeded and diced (nectarines, mangoes, papayas, pineapples, peaches, honeydew, cantaloupe, kiwi)
• Jalapeno pepper, diced finely (with the stem, ribs and seeds removed)
• Cilantro, chopped
• Lime zest or lime juice
• Onion, diced
• Serrano chili, minced (with ribs and seeds removed)
• Peppers, diced (red, yellow or green)
• Black beans, cooked
• Tomatoes, chopped
• Salt and pepper, to taste

When creating your salsa, you can use all or some of these ingredients. It is really entirely up to you. If you mix the ingredients in a bowl, it should sit room temperature for about 15 minutes to allow the flavors to mix. You should also refrigerate any salsa you will not be using right away.

Salsa can also be made in a blender; once again, it's really about personal preference. Topping your fish taco with a delicious fruit salsa will make for a delectable tropical treat.

Breaded Fresh Fish

Fruit salsa can be served with breaded fresh fish, too. You will need your favorite fresh fish, such as pacific snapper or tilapia, cut in half. In a bowl combine 1/4 cup flour along with your favorite spices such as cumin, garlic powder or paprika. Add salt and pepper to taste.

Coat the fish with the mixture and then sauté in a pan with olive oil. Sauté for about 3 or 4 minutes on each side, or until the fish is cooked through and the outside is a golden brown. Serve fruit salsa on the side or over your breaded fish.