Grilled Fish with Mango Salsa
(0 votes)
(0 votes)
Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 43 min.
Ready in
Calories:
358
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 358 cal. | (17 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.7 g | (16 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 35.7 μg | (60 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 12.4 mg | (103 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 118 μg | (39 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 7.6 μg | (17 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 96 mg | (101 %) | ||
| Potassium | 1,161 mg | (29 %) | ||
| Calcium | 38 mg | (4 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 102 μg | (51 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 42 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 28 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 ripe Mangoes
- 4 Tomatoes
- 2 Tbsps freshly chopped cilantro
- olive oil
- 2 Tbsps Lime juice
- 1 pinch brown sugar
- salt
- 4 skinless fish fillets each about 150 g ( such as red snapper, cod)
- freshly ground peppers
- 1 handful Lettuce (such as arugula or watercress)
Preparation steps
1.
Peel the pango, cut the pulp from the stone, and finely dice. Rinse and halve the tomatoes. Remove the seeds and finely dice. Mix the mango, cilantro, tomatoes, 2 tablespoons of oil, and the lime juice. Season to taste with sugar and salt.
2.
Rinse the the fish and pat dry. Drizzle on all sides with a little oil and place on the grill (or in an aluminum pan). Cook on the grill for 6-8 minutes, turning occasionally. Drizzle with additional oil, if necessary. Season to taste with salt and pepper, and remove from the grill.
3.
Rinse the lettuce, trim, and pat dry. Tear into bite-sized pieces, if necessary. Arrange the lettuce on plates. Top with the fish, garnish with the mango salsa, and serve.
