Rum-and-Pepper Painted Fish with Habanero-Mango Mojo

Dairy Free
Health score
12%
Rum-and-Pepper Painted Fish with Habanero-Mango Mojo
45 min.
4
433kcal

Suggestions

Ingredients

  • servings black bean-and-fruit salsa 
  • 2.5 tablespoons peppercorns black
  • 24 ounce grouper fillets white firm
  • tablespoons juice of lemon fresh
  • 2.5 tablespoons lemon rind grated
  • 0.5 cup soya sauce low-sodium
  • servings habanero-mango mojo 
  • 0.8 cup rum white
  • 0.5 cup sugar 
  • tablespoon vegetable oil 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • sieve
  • aluminum foil

Directions

  1. Heat a nonstick skillet over medium-high heat until hot.
  2. Add peppercorns and cloves, and cook 1 minute.
  3. Place spice mixture in a spice or coffee grinder; process until finely ground.
  4. Place pepper mixture in a saucepan.
  5. Add rum and next 4 ingredients (rum through lemon juice); bring to a boil. Reduce heat; simmer, uncovered, 25 minutes or until reduced to 1/2 cup. Strain pepper "paint" through a fine sieve over a bowl; discard solids. Set aside.
  6. Preheat oven to 45
  7. Wrap handle of skillet with foil; heat oil in pan until hot.
  8. Brush pepper paint over one side of fish.
  9. Place fish, paint side down, in skillet; saut 3 minutes or until dark brown. Turn fish over; place skillet in oven.
  10. Bake 7 minutes or until fish flakes easily when tested with a fork.
  11. Serve fillets with Habanero- Mango Mojo and Black Bean-and-Fruit Salsa; garnish fillets with lime wedges, if desired.
  12. Note: Pepper paint may be refrigerated for up to a month.

Nutrition Facts

Calories433kcal
Protein44.48%
Fat17.79%
Carbs37.73%

Properties

Glycemic Index
42.21
Glycemic Load
18.3
Inflammation Score
-6
Nutrition Score
21.087391529394%

Flavonoids

Catechin
0.02mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:432.7kcal
21.64%
Fat:6.73g
10.36%
Saturated Fat:1.62g
10.11%
Carbohydrates:32.12g
10.71%
Net Carbohydrates:29.82g
10.84%
Sugar:25.75g
28.61%
Cholesterol:85.05mg
28.35%
Sodium:1238.24mg
53.84%
Alcohol:15.03g
100%
Alcohol %:6.46%
100%
Protein:37.87g
75.73%
Selenium:71.76µg
102.51%
Manganese:1.01mg
50.29%
Vitamin B12:2.69µg
44.79%
Vitamin B3:7.11mg
35.54%
Phosphorus:354.94mg
35.49%
Vitamin D:5.27µg
35.15%
Potassium:725.76mg
20.74%
Magnesium:79.72mg
19.93%
Vitamin K:18.91µg
18.01%
Vitamin B6:0.36mg
17.81%
Folate:58.33µg
14.58%
Copper:0.24mg
12.16%
Vitamin B2:0.21mg
12.12%
Iron:2.08mg
11.55%
Vitamin B5:1.04mg
10.42%
Vitamin C:8.1mg
9.82%
Fiber:2.3g
9.19%
Vitamin E:1.18mg
7.89%
Vitamin B1:0.1mg
6.42%
Zinc:0.92mg
6.15%
Calcium:60.09mg
6.01%
Source:My Recipes