Baked fish with mint & mango relish

Dairy Free
Health score
22%
Baked fish with mint & mango relish
30 min.
4
266kcal

Suggestions


If you're looking for a light yet flavorful dish that can elevate your lunch or dinner experience, look no further than this Baked Fish with Mint & Mango Relish. Bursting with vibrant flavors and a delightful combination of textures, this recipe is a celebration of fresh ingredients and creative cooking. The tender, flaky cod fillets serve as the perfect canvas for a refreshing mango relish, enhanced by the aromatic kick of fresh ginger and the lively zing of lime juice.

This dish not only pleases your palate but also provides a nutritious twist, being entirely dairy-free. With a preparation time of just 30 minutes, it's the ideal choice for busy individuals or families seeking a healthy meal without compromising on taste. The crunchy topping made from crustless stale white bread, spiced with garam masala and turmeric, adds a delightful crunch that contrasts beautifully with the moist fish and zesty relish.

Perfect for any occasion—whether it’s a casual weeknight dinner or an elegant gathering—this recipe is sure to impress. Serve it alongside a crisp green salad for a refreshing balance, and get ready to savor every bite. Dive into this culinary journey and discover how easy and rewarding it can be to create a dish that is not only good for you but also a feast for the senses!

Ingredients

  • 600 line-caught cod fillets skinless thick
  • small mangos diced ripe finely
  • tsp ground cumin 
  • 0.5  finger-length piece root ginger fresh grated
  • large handful mint leaves shredded
  • tbsp mango chutney 
  • 0.5  juice of lime 
  • 85 bread white stale crustless
  • tsp garam masala 
  • 0.5 tsp turmeric 
  • tbsp olive oil 
  •  out green finely chopped

Equipment

  • food processor
  • oven
  • aluminum foil

Directions

  1. Heat oven to 200C/180C fan/gas 6 and put the fish fillets in a roasting tin.
  2. Combine the chopped chilli, mango, cumin, ginger, mint, mango chutney and lime juice. Spoon a quarter of the relish on top of each fillet and pat it down into an even layer with your fingers.
  3. Put the bread in a food processor with the garam masala and turmeric and whizz to fine crumbs.
  4. Add the olive oil and give the processor one final pulse to mix everything together.
  5. Spoon the crumbs over the relish-topped fillets. Cover the tin with foil and bake for 10 mins.
  6. Remove the foil and continue cooking for another 5 mins until the fish flakes easily and the crumbs have crisped on top.
  7. Serve with a green salad see recipe, below.

Nutrition Facts

Calories266kcal
Protein44.68%
Fat19.42%
Carbs35.9%

Properties

Glycemic Index
51.63
Glycemic Load
12.94
Inflammation Score
-9
Nutrition Score
16.791304360265%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Eriodictyol
0.39mg
Hesperetin
0.44mg
Naringenin
0.01mg
Apigenin
0.06mg
Luteolin
0.14mg
Kaempferol
0.03mg
Myricetin
0.03mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:266.49kcal
13.32%
Fat:5.69g
8.75%
Saturated Fat:0.92g
5.77%
Carbohydrates:23.65g
7.88%
Net Carbohydrates:21.59g
7.85%
Sugar:11.12g
12.36%
Cholesterol:64.5mg
21.5%
Sodium:223.8mg
9.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.44g
58.87%
Selenium:55.04µg
78.63%
Phosphorus:341.49mg
34.15%
Vitamin C:23.72mg
28.76%
Vitamin B6:0.46mg
23.04%
Vitamin B12:1.37µg
22.75%
Vitamin B3:4.52mg
22.6%
Potassium:764.78mg
21.85%
Vitamin B1:0.24mg
16.17%
Magnesium:62.95mg
15.74%
Folate:58.66µg
14.66%
Vitamin E:2.02mg
13.45%
Vitamin A:670.85IU
13.42%
Manganese:0.24mg
11.78%
Iron:1.92mg
10.64%
Vitamin B2:0.18mg
10.46%
Vitamin D:1.35µg
9%
Calcium:83.82mg
8.38%
Fiber:2.06g
8.24%
Copper:0.14mg
7.15%
Zinc:0.96mg
6.43%
Vitamin B5:0.46mg
4.56%
Vitamin K:4.56µg
4.34%