good nutrition dietitian banner
pantry
 


Welcome to Chryseia's Pantry. You could find recipes, food or nutrition tips here; updates on the latest diet or culinary trends, or just a thought or picture. Thank you for visiting!


MANGO FISH

4 5-oz pieces of your favorite fish (Salmon, tuna, grouper, tilapia)
1 large mango, chopped
medium sweet onion cut in 1/2-inch slices
1/2 red, yellow or green bell pepper cut in 1/2-inch slices
1 small jalapeno, thinly sliced (if desired)
3 cloves garlic, sliced
3 - 4 TBSP olive oil
1/2 tsp coarse ground or cracked black pepper
1/2 tsp garlic powder
1/4 - 1/2 tsp finely ground red pepper flakes (if desired)
1 TBSP rice wine vinegar or white wine (if desired)

Arrange fish on a plate and drizzle 2 TBSP olive oil over it. Sprinkle garlic powder, black pepper and red pepper flakes over it. Turn once or twice before cooking to coat fish with mixture. (Keep fish at room temperature for 10 minutes before cooking.)

Prepare vegetables and heat a non-reactive skillet to medium-high. Warm a TBSP of olive oil in the skillet and add onions and peppers. Allow to brown slightly before turning; veggies should be cooked to stir-fry consistency.

Add garlic and sauté for a bit (try not to let the garlic brown).

Add mango, sauté for 30 seconds on high heat. Add the vinegar or wine if desired, stir and reduce heat to lowest setting.

Heat a heavy skillet (such as cast iron) to medium-high. Turn fish once more in the oil and spices to coat and add to skillet. Brown and turn once, cooking fish just until it separates easily with a fork, or loses translucency through the center. Remove from heat and plate immediately for maximum tenderness.

Spoon mango mixture over fillets and serve with brown rice or whole-grain pasta, on a bed of greens or wilted spinach, or with your favorite vegetable side.

NUTRITIONAL CONTENT: Cal: 240

From fat: 80
Total Fat: 9g
Sat Fat: 1.5g
Cholesterol: 50mg
Sodium: 75mg
Carbohydrates: 11g
Protein: 28g
Fiber: 1g
Sugar: 2g

* This excellent entrée choice may also be prepared with an equal amount of firm browned tofu strips for a vegetarian diet.