Pan Fried Halibut with Mango Salsa
Nutritional values
(Percentage of daily recommendation)
| Calorie | 328 cal. | (16 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 7.5 μg | (38 %) | ||
| Vitamin E | 10 mg | (83 %) | ||
| Vitamin K | 13 μg | (22 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 16.8 mg | (140 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 83 μg | (28 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 8.5 μg | (19 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 117 mg | (123 %) | ||
| Potassium | 1,016 mg | (25 %) | ||
| Calcium | 46 mg | (5 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 59 μg | (30 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 297 mg | |||
| Cholesterol | 36 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 4 pcs Halibut fillet about 180 grams (approximately 6 ounces) each
- juice of 1 lemons
- salt
- freshly ground peppers
- 1 green chili pepper
- 1 ripe Mango
- 1 shallot
- fresh cilantro
- 1 Red Bell pepper
- 3 Tbsps Orange juice
- 4 Tbsps vegetable oil
- Pastry flour (for dusting)
- Coriander (for garnish)
- Lemon wedge (for garnish)
Preparation steps
Wash the halibut fillets, pat dry, and season with salt, pepper and lemon juice. Rinse the green chile, cut in half lengthwise, remove the seeds and finely chop. Peel the mango, cut the flesh from the pit and dice.
Peel and finely chop the shallot. Rinse the cilantro, pat dry and finely chop the leaves. Rinse the red bell pepper, cut in half lengthwise, remove the ribs and seeds and dice.
Combine the green chile, mango, shallot, cilantro, bell pepper and orange juice in a bowl and mix well. Season with salt and pepper to taste.
Heat the vegetable oil in a large pan. Lightly dust the halibut fillets with flour and cook for about 3 minutes on each side, until golden brown. Place on warmed plates and spoon the mango salsa on top. Garnish with lemon wedges and fresh cilantro.
