Max Holtzman's Grilled Mango Salsa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
36%
Max Holtzman's Grilled Mango Salsa
42 min.
4
170kcal

Suggestions

Ingredients

  • bunch chives finely chopped
  • small bunch cilantro leaves finely chopped
  •  juice of lime juiced
  • 0.5  juice of orange juiced
  • large florida mangoes firm
  • tablespoons olive oil 
  • servings pepper freshly ground
  •  plum tomatoes seeded chopped
  • 0.5  bell pepper red seeded finely chopped
  •  bell pepper red
  • large onion red firm sliced into 1/4- to 1/2-inch-thick slices
  • 0.3 cup rice wine vinegar 
  • servings sea salt 

Equipment

  • bowl
  • mixing bowl
  • grill

Directions

  1. Preheat a grill to medium-high.
  2. Lightly coat the mango slices and onion discs in olive oil and sprinkle with salt and pepper.
  3. Place mango slices on a medium high grill approximately 2 minutes on each side. Grill onions approximately 2 to 4 minutes on each side, being careful to turn only once (this will help keep them together and avoid pieces falling through the grill). When mangos have nice grill marks after a couple minutes on each side, remove from grill. Once onions have slightly charred, but still retain moderate firmness, remove from grill.
  4. Chop the mango and onion and place in large mixing bowl.
  5. Combine all of the above ingredients including juice of lime and orange and add salt and pepper to taste. In the mixing process a large amount of juice will gather at the bottom of the bowl. I recommend draining the juice, and placing the salsa in a refrigerator, covered for approximately 20 minutes. Then, use the salsa on top of grilled fish or serve as a side dish.

Nutrition Facts

Calories170kcal
Protein5.4%
Fat38.51%
Carbs56.09%

Properties

Glycemic Index
97.94
Glycemic Load
9.53
Inflammation Score
-10
Nutrition Score
15.603478302126%

Flavonoids

Cyanidin
0.1mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Catechin
1.78mg
Eriodictyol
0.18mg
Hesperetin
1.57mg
Naringenin
0.72mg
Apigenin
0.02mg
Luteolin
0.31mg
Isorhamnetin
1.45mg
Kaempferol
0.41mg
Myricetin
0.17mg
Quercetin
7.3mg

Nutrients percent of daily need

Calories:169.66kcal
8.48%
Fat:7.75g
11.92%
Saturated Fat:1.13g
7.04%
Carbohydrates:25.4g
8.47%
Net Carbohydrates:21.26g
7.73%
Sugar:20.06g
22.29%
Cholesterol:0mg
0%
Sodium:203.24mg
8.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.44g
4.89%
Vitamin C:114.57mg
138.87%
Vitamin A:3360.99IU
67.22%
Vitamin K:25.53µg
24.31%
Folate:87.19µg
21.8%
Vitamin E:3.14mg
20.94%
Vitamin B6:0.36mg
17.93%
Fiber:4.14g
16.57%
Potassium:530.78mg
15.17%
Manganese:0.28mg
13.78%
Copper:0.19mg
9.64%
Vitamin B3:1.69mg
8.46%
Magnesium:29.68mg
7.42%
Vitamin B1:0.11mg
7.02%
Vitamin B2:0.11mg
6.32%
Phosphorus:57.33mg
5.73%
Vitamin B5:0.49mg
4.88%
Iron:0.75mg
4.18%
Calcium:34.31mg
3.43%
Zinc:0.41mg
2.75%
Selenium:0.93µg
1.33%