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


Indulge in the vibrant flavors of our Grilled Sea Bass with Mango Salsa, a dish that perfectly balances health and taste. With a health score of 83, this recipe is not only gluten-free and dairy-free but also incredibly nutritious, making it an ideal choice for those seeking a wholesome meal. Ready in just 23 minutes, it’s perfect for a quick lunch or a delightful dinner that will impress your family and friends.

The star of this dish is the succulent sea bass, known for its mild flavor and flaky texture. Grilling the fish enhances its natural taste while adding a smoky char that pairs beautifully with the refreshing mango salsa. This salsa, bursting with the sweetness of ripe mango, the heat of jalapeño, and the zest of lime, brings a tropical twist that will transport your taste buds to a sunny beachside paradise.

With only 190 calories per serving, you can enjoy this main course guilt-free. The dish is not only a feast for the senses but also a great source of protein, making it a satisfying option for any meal. Whether you’re hosting a dinner party or simply looking to elevate your weeknight meals, this Grilled Sea Bass with Mango Salsa is sure to become a favorite in your culinary repertoire. Dive into this deliciously healthy dish and savor every bite!

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