Grilled Sea Bass with Mango Salsa

Gluten Free
Dairy Free
Very Healthy
Health score
83%
Grilled Sea Bass with Mango Salsa
23 min.
4
190kcal

Suggestions


Looking for a delicious and healthy meal that’s perfect for any occasion? Look no further than this Grilled Sea Bass with Mango Salsa! This vibrant dish is not only gluten-free and dairy-free, but it also scores a remarkable 83 on the health meter, making it a fantastic choice for those looking to indulge without compromising on nutrition.

The flaky, succulent sea bass fillets are grilled to perfection, offering a delightful smoky flavor that pairs beautifully with the fresh, zesty mango salsa. Imagine bright, juicy mango mingling with the spicy kick of jalapeño and the refreshing crunch of bell peppers and cilantro—this salsa is a celebration of tropical flavors that will transport your taste buds straight to paradise!

This recipe is incredibly quick and ready in just 23 minutes, making it ideal for busy weeknights or impressing guests at dinner parties. With only 190 calories per serving, you can relish in a guilt-free indulgence that’s both satisfying and nutritious. Whether you're serving it for lunch, dinner, or as a standout main course, this Grilled Sea Bass with Mango Salsa is sure to become a favorite in your household.

Get your grill ready and dive into a culinary adventure that’s not just a meal, but a delightful experience bursting with flavor and health benefits!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic clove minced
  • tablespoons green onions chopped
  • 24 ounce pacific halibut filets thick ()
  •  jalapeno minced seeded
  • tablespoons juice of lime fresh
  • cup mangos fresh diced ( 1 mango)
  • 0.5 cup bell pepper diced red
  • 0.1 teaspoon salt 
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • grill

Directions

  1. Combine first 8 ingredients in a bowl. Cover and chill at least 2 hours.
  2. Prepare grill.
  3. Coat fish lightly with cooking spray; sprinkle with 1/4 teaspoon salt and black pepper.
  4. Place fish on grill rack coated with cooking spray. Grill 5 minutes on each side or until fish flakes easily when tested with a fork.
  5. Serve with mango salsa.

Nutrition Facts

Calories190kcal
Protein69.2%
Fat12.08%
Carbs18.72%

Properties

Glycemic Index
72.94
Glycemic Load
3.27
Inflammation Score
-8
Nutrition Score
23.509565156439%

Flavonoids

Cyanidin
0.04mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.71mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Luteolin
0.17mg
Kaempferol
0.07mg
Myricetin
0.04mg
Quercetin
1.12mg

Nutrients percent of daily need

Calories:189.89kcal
9.49%
Fat:2.51g
3.86%
Saturated Fat:0.55g
3.46%
Carbohydrates:8.75g
2.92%
Net Carbohydrates:7.42g
2.7%
Sugar:6.79g
7.55%
Cholesterol:83.35mg
27.78%
Sodium:336.18mg
14.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.36g
64.72%
Selenium:77.99µg
111.42%
Vitamin B3:11.62mg
58.1%
Vitamin C:46.32mg
56.15%
Vitamin D:7.99µg
53.3%
Vitamin B6:1.07mg
53.3%
Phosphorus:416.94mg
41.69%
Vitamin B12:1.87µg
31.18%
Vitamin A:1283.06IU
25.66%
Potassium:884.18mg
25.26%
Folate:51µg
12.75%
Vitamin E:1.89mg
12.59%
Vitamin K:12.86µg
12.25%
Magnesium:47.87mg
11.97%
Vitamin B1:0.11mg
7.59%
Vitamin B5:0.76mg
7.58%
Manganese:0.11mg
5.42%
Vitamin B2:0.09mg
5.36%
Fiber:1.33g
5.33%
Copper:0.1mg
5.03%
Zinc:0.73mg
4.9%
Iron:0.52mg
2.9%
Calcium:24.09mg
2.41%
Source:My Recipes