Pan Fried Halibut with Mango Salsa

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Pan Fried Halibut with Mango Salsa
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Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
328
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie328 cal.(16 %)
Protein32 g(33 %)
Fat13 g(11 %)
Carbohydrates18 g(12 %)
Sugar added0 g(0 %)
Roughage3.3 g(11 %)
Vitamin A0.3 mg(38 %)
Vitamin D7.5 μg(38 %)
Vitamin E10 mg(83 %)
Vitamin K13 μg(22 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin16.8 mg(140 %)
Vitamin B₆0.9 mg(64 %)
Folate83 μg(28 %)
Pantothenic acid0.8 mg(13 %)
Biotin8.5 μg(19 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C117 mg(123 %)
Potassium1,016 mg(25 %)
Calcium46 mg(5 %)
Magnesium75 mg(25 %)
Iron1.7 mg(11 %)
Iodine59 μg(30 %)
Zinc0.9 mg(11 %)
Saturated fatty acids1.7 g
Uric acid297 mg
Cholesterol36 mg
Complete sugar15 g

Ingredients

for
4
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)
How healthy are the main ingredients?
Orange juicelemonsaltMangoshallot

Preparation steps

1.

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. 

2.

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. 

3.

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. 

4.

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.