Fish with Mango Salsa

Gluten Free
Dairy Free
Health score
26%
Fish with Mango Salsa
45 min.
8
157kcal

Suggestions


Are you ready to elevate your dining experience with a dish that’s as vibrant as it is delicious? Introducing our Fish with Mango Salsa, a delightful recipe that perfectly balances the savory flavors of mahimahi with the sweet, tropical notes of fresh mango. This dish is not only gluten-free and dairy-free, making it a fantastic option for those with dietary restrictions, but it also packs a punch with just 157 calories per serving!

In just 45 minutes, you can whip up a meal that serves eight, making it ideal for family gatherings or dinner parties. The combination of zesty lemon juice, aromatic garlic, and fresh cilantro creates a mouthwatering salsa that complements the grilled fish beautifully. Imagine the juicy mahimahi fillets, cooked to perfection on the grill, paired with a refreshing mango salsa that bursts with flavor in every bite.

This recipe is perfect for lunch, dinner, or any occasion where you want to impress your guests with a healthy yet indulgent meal. So fire up the grill, gather your ingredients, and get ready to enjoy a dish that’s sure to become a favorite in your home. Let’s dive into the world of flavors and make mealtime a celebration!

Ingredients

  • tablespoons cilantro leaves fresh chopped
  • cloves garlic minced
  • tablespoons juice of lemon 
  • teaspoon lemon zest shredded finely
  • lb mangos pitted ripe peeled coarsely chopped
  • 0.5 cup apricot-mango nectar refrigerated canned
  • teaspoon olive oil 
  • oz onion chopped
  • pounds mahi-mahi 
  • tablespoons soya sauce 

Equipment

  • frying pan
  • grill

Directions

  1. Mix soy sauce, 2 tablespoons lemon juice, and half the garlic.
  2. Cut fish into 6 or 8 equal pieces, then rinse and pat dry. Rub soy mixture all over fish. If making ahead, cover and chill up to 30 minutes.
  3. In an 8- to 10-inch frying pan over high heat, combine oil, onion, and remaining garlic. Stir until onion begins to get limp, about 2 minutes.
  4. Add mango nectar and 3 tablespoons lemon juice; stir until boiling.
  5. Remove onion mixture from heat. Stir in mango, cilantro, and lemon peel. Use hot or cool.
  6. Arrange fish pieces, side by side, in a wire grilling basket. Close basket and lay it on a barbecue grill over a solid bed of hot coals or high heat on a gas grill (you can hold your hand at grill level only 2 to 3 seconds). Close lid on a gas grill.
  7. Cook fish, turning once, until it is barely opaque and still moist-looking in thickest part (cut to test), 8 to 10 minutes total.
  8. Serve with salsa and lemon juice.

Nutrition Facts

Calories157kcal
Protein56.3%
Fat8.95%
Carbs34.75%

Properties

Glycemic Index
19.47
Glycemic Load
4.47
Inflammation Score
-7
Nutrition Score
13.553478386091%

Flavonoids

Cyanidin
0.06mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.98mg
Eriodictyol
0.46mg
Hesperetin
1.36mg
Naringenin
0.13mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
1.07mg
Kaempferol
0.17mg
Myricetin
0.05mg
Quercetin
4.44mg

Nutrients percent of daily need

Calories:157.37kcal
7.87%
Fat:1.57g
2.42%
Saturated Fat:0.35g
2.19%
Carbohydrates:13.74g
4.58%
Net Carbohydrates:12.31g
4.48%
Sugar:10.95g
12.16%
Cholesterol:82.78mg
27.59%
Sodium:353.68mg
15.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.26g
44.51%
Selenium:42.05µg
60.08%
Vitamin B3:7.53mg
37.64%
Vitamin C:28.82mg
34.94%
Vitamin B6:0.57mg
28.61%
Vitamin A:937.46IU
18.75%
Phosphorus:184.43mg
18.44%
Potassium:625.19mg
17.86%
Vitamin B12:0.68µg
11.34%
Magnesium:44.91mg
11.23%
Vitamin B5:1.03mg
10.35%
Folate:38.02µg
9.51%
Iron:1.61mg
8.93%
Vitamin B2:0.12mg
6.86%
Copper:0.13mg
6.52%
Manganese:0.12mg
6.07%
Fiber:1.43g
5.71%
Zinc:0.65mg
4.31%
Vitamin E:0.64mg
4.26%
Vitamin B1:0.06mg
3.7%
Calcium:34.06mg
3.41%
Vitamin K:3.37µg
3.21%
Source:My Recipes