Grilled Snapper with Mango Dip

3 Reviews
100% would make this recipe again

No oil is needed for the accompanying fruity dip that features the tropical flavours of mango, cilantro, chili, and ginger.

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Preparation : 10 min Cooking : 12 min
180 calories/serving

Ingredients

2 red snappers, whole, seabass, or barramundi, cleaned and scaled 1.5 kg
2 tbsp olive oil 30 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1/2 mangoes, ripe 150 g
1/2 tbsp fresh cilantro, chopped 1 g
1 tbsp gingerroot, grated 14 g
1/4 dried chili peppers 0.1 g
1 tbsp lime juice, freshly squeezed 1/2 lime

Before you start

The fish can be cooked using either a broiler in the oven or an outdoor grill.

A blender or food processor will be very useful to purée the dip.

Method

  1. Using a sharp knife, slash each fish 3 times on each side, to ensure even cooking by allowing better heat penetration. Brush them with olive oil, then cook on a medium hot grill for about 12-15 min, basting occasionally and turning once. Alternatively, put the snappers on the rack of a broiler pan under a preheated broiler 7-10 cm from the heat for about 6-7 min on each side. Check with a fork to see if the fish is cooked through. Add salt and pepper to taste.
  2. To make the dip: peel the mango, cut the flesh from the pit and add it to a blender. Coarsely chop the fresh cilantro, grate the ginger and mince the chili pepper, then add them to the blender. Pour in the lime juice and pulse the blender until a smooth consistency is reached.
  3. Serve the fish with the dip on the side.

Nutrition Facts Table

per 1 serving (130 g)

Amount

% Daily Value

Calories

180

Fat

7 g

10 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

40 mg

Sodium

50 mg

2 %

Carbohydrate

5 g

2 %

Fibre

1 g

2 %

Sugars

4 g

Net Carbs

4 g

Protein

25 g

Vitamin A

6 %

Vitamin C

17 %

Calcium

4 %

Iron

2 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Selenium, Vitamin B12, Vitamin B6, Vitamin D
Good source of  :
Magnesium, Niacin, Phosphorus, Potassium, Vitamin E
Source of  :
Omega-3, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin C, Vitamin K
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits ½
Vegetables 0
Meat and Alternatives 3
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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