Mahi Mahi with Mango-Vanilla Coulis

Gluten Free
Health score
10%
Mahi Mahi with Mango-Vanilla Coulis
30 min.
4
285kcal

Suggestions

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • 0.5 teaspoon pepper black freshly ground
  • piece ginger finely minced peeled
  • 16 ounce pacific halibut filets 
  • 0.3 teaspoon kosher salt 
  • teaspoon kosher salt 
  • medium mangos peeled seeded cut into 1/2-inch pieces to yield 1 1/4 cups,
  • tablespoon olive oil extra-virgin
  • 0.5 cup squeezed orange juice fresh
  • tablespoon butter unsalted at room temperature
  • tablespoons butter unsalted at room temperature
  •  vanilla pod 

Equipment

  • frying pan
  • sauce pan
  • knife
  • whisk
  • blender

Directions

  1. Watch how to make this recipe.
  2. Combine the mango, orange juice, 1/4 cup water, ginger, salt and pepper in a blender. Blend until smooth and pour into a small saucepan.
  3. Cut the vanilla bean in half lengthwise and scrape the seeds into the saucepan using a paring knife.
  4. Add the empty vanilla pods. Bring the mixture to a boil over medium-high heat. Reduce the heat and simmer, about 6 minutes.
  5. Remove and discard the vanilla pods.
  6. Whisk in the butter until smooth.
  7. Heat the butter and oil over medium-high heat in a 12-inch nonstick skillet.
  8. Sprinkle the fish with the salt and pepper on both sides. Cook the fish until the fish flakes easily with a fork, 6 to 8 minutes on each side.
  9. Arrange the fish on a platter and spoon the coulis on top.

Nutrition Facts

Calories285kcal
Protein30.61%
Fat52.89%
Carbs16.5%

Properties

Glycemic Index
58.19
Glycemic Load
5.31
Inflammation Score
-7
Nutrition Score
17.169999993366%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Eriodictyol
0.05mg
Hesperetin
3.7mg
Naringenin
0.66mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.03mg
Myricetin
0.05mg
Quercetin
0.08mg

Nutrients percent of daily need

Calories:284.63kcal
14.23%
Fat:16.83g
25.9%
Saturated Fat:8.07g
50.43%
Carbohydrates:11.82g
3.94%
Net Carbohydrates:10.81g
3.93%
Sugar:9.73g
10.82%
Cholesterol:85.67mg
28.56%
Sodium:806.55mg
35.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.92g
43.83%
Selenium:52.22µg
74.6%
Vitamin C:34.42mg
41.73%
Vitamin B3:7.88mg
39.38%
Vitamin D:5.54µg
36.93%
Vitamin B6:0.7mg
34.98%
Phosphorus:284.58mg
28.46%
Vitamin B12:1.27µg
21.19%
Vitamin A:1049.48IU
20.99%
Potassium:657.18mg
18.78%
Vitamin E:2.01mg
13.38%
Folate:45.83µg
11.46%
Magnesium:36.25mg
9.06%
Vitamin B1:0.1mg
6.7%
Vitamin B5:0.57mg
5.73%
Vitamin K:5.8µg
5.53%
Copper:0.11mg
5.4%
Manganese:0.1mg
4.79%
Vitamin B2:0.07mg
4.05%
Fiber:1g
4.02%
Zinc:0.49mg
3.3%
Calcium:22.55mg
2.25%
Iron:0.4mg
2.2%