Grilled Grouper with Mango Butter

Gluten Free
Health score
10%
Grilled Grouper with Mango Butter
45 min.
4
349kcal

Suggestions

Ingredients

  • 0.3 cup butter 
  • 0.3 cup cooking wine dry white (such as Chardonnay)
  • 24 ounce grouper fillets 
  • teaspoon honey 
  •  mangos cubed peeled
  • tablespoon olive oil 
  • 0.5 teaspoon pepper flakes red
  • servings sea salt to taste
  •  shallots minced
  • servings pepper white to taste

Equipment

  • frying pan

Directions

  1. Melt the butter in a skillet over medium heat. Stir in the shallot; cook and stir until the onion has softened and turned translucent, about 5 minutes. Stir in the mango, honey 1/4 cup olive oil, white wine, red pepper flakes, and salt. Reduce heat, and simmer until liquid has reduced slightly, about 10 minutes.
  2. Brush both sides of the grouper fillets with 1 tablespoon of olive oil, and season with salt and white pepper.
  3. Heat a large skillet over medium-high heat. Arrange grouper fillets on the skillet and cook until the fish is opaque and separates easily under a fork, about 4 minutes on each side.
  4. Serve the fish with the mango sauce on top.

Nutrition Facts

Calories349kcal
Protein40.21%
Fat45.39%
Carbs14.4%

Properties

Glycemic Index
49.76
Glycemic Load
4.66
Inflammation Score
-8
Nutrition Score
15.673913178237%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Malvidin
0.01mg
Pelargonidin
0.01mg
Catechin
1.01mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.06mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.03mg
Myricetin
0.03mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:348.95kcal
17.45%
Fat:17.02g
26.19%
Saturated Fat:8.24g
51.49%
Carbohydrates:12.15g
4.05%
Net Carbohydrates:10.51g
3.82%
Sugar:9.19g
10.21%
Cholesterol:93.44mg
31.15%
Sodium:381.52mg
16.59%
Alcohol:1.54g
100%
Alcohol %:0.74%
100%
Protein:33.92g
67.85%
Selenium:62.76µg
89.65%
Vitamin B6:0.61mg
30.45%
Phosphorus:297mg
29.7%
Potassium:950.76mg
27.16%
Vitamin A:1232.09IU
24.64%
Vitamin C:19.77mg
23.96%
Vitamin B12:1.04µg
17.41%
Magnesium:63.21mg
15.8%
Vitamin B5:1.42mg
14.22%
Iron:2.07mg
11.52%
Folate:40.57µg
10.14%
Vitamin B1:0.14mg
9.32%
Vitamin E:1.4mg
9.31%
Manganese:0.18mg
9.22%
Fiber:1.64g
6.57%
Calcium:65.07mg
6.51%
Zinc:0.96mg
6.38%
Copper:0.12mg
5.95%
Vitamin K:5.65µg
5.38%
Vitamin B3:0.95mg
4.74%
Vitamin B2:0.04mg
2.47%
Source:Allrecipes