Grilled Sea Bass with Jalapeno-Mango Salsa

Gluten Free
Dairy Free
Health score
16%
Grilled Sea Bass with Jalapeno-Mango Salsa
25 min.
4
443kcal

Suggestions

Ingredients

  • servings rice white cooked
  • tablespoons cilantro leaves fresh chopped
  •  jalapeño chiles whole
  •  juice of lime juiced
  • servings kosher salt and pepper black freshly ground
  •  lime 
  •  mangoes diced pitted peeled
  • servings olive oil 
  • 0.3 large onion red minced
  • 12 ounce sea bass white black (, or striped)
  • tablespoons vegetable oil 

Equipment

  • frying pan
  • mixing bowl
  • stove
  • grill pan

Directions

  1. Heat a grill pan on the stovetop over medium-high heat.
  2. Drizzle the fish on both sides with olive oil and sprinkle with salt and pepper.
  3. Place the fish onto the hot grill pan and cook until opaque in the center, about 5 minutes per side.
  4. Transfer to a plate. Top each piece of fish with 1/2 cup Jalapeno-Mango Salsa and serve with lime wedges. Accompany with white rice if desired.
  5. Heat the vegetable oil in a small saute pan over medium-high heat. Lightly fry the jalapeno chiles, turning them in the pan until their skins are blistered, about 5 minutes. Set aside to cool. Once cooled, stem, seed and finely chop the jalapeno chiles and place them into a large mixing bowl.
  6. Add the cilantro, mangoes, lime juice and onions and season with salt and pepper.
  7. Serve immediately or store the salsa in the refrigerator in an airtight container for up to 3 days.

Nutrition Facts

Calories443kcal
Protein16.32%
Fat46.94%
Carbs36.74%

Properties

Glycemic Index
78.94
Glycemic Load
31.74
Inflammation Score
-8
Nutrition Score
19.400000095367%

Flavonoids

Cyanidin
0.1mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Catechin
1.78mg
Eriodictyol
0.16mg
Hesperetin
7.88mg
Naringenin
0.6mg
Apigenin
0.02mg
Luteolin
0.13mg
Isorhamnetin
0.34mg
Kaempferol
0.1mg
Myricetin
0.06mg
Quercetin
1.96mg

Nutrients percent of daily need

Calories:443.15kcal
22.16%
Fat:23.47g
36.11%
Saturated Fat:3.57g
22.32%
Carbohydrates:41.34g
13.78%
Net Carbohydrates:38.52g
14.01%
Sugar:15.21g
16.9%
Cholesterol:68.04mg
22.68%
Sodium:61.87mg
2.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.36g
36.71%
Vitamin C:53.66mg
65.05%
Vitamin B12:3.25µg
54.15%
Selenium:37.73µg
53.9%
Vitamin K:27.53µg
26.22%
Vitamin A:1298.18IU
25.96%
Vitamin E:3.85mg
25.64%
Vitamin B6:0.5mg
25%
Manganese:0.48mg
24.14%
Phosphorus:224.99mg
22.5%
Folate:59.96µg
14.99%
Vitamin B3:2.94mg
14.7%
Magnesium:57.41mg
14.35%
Potassium:475.02mg
13.57%
Vitamin B5:1.23mg
12.28%
Fiber:2.81g
11.26%
Copper:0.22mg
10.82%
Vitamin B1:0.14mg
9.53%
Iron:1.27mg
7.06%
Zinc:0.87mg
5.79%
Vitamin B2:0.09mg
5.11%
Calcium:41.76mg
4.18%