Directions:
- Preheat oven to 230 degrees C.
- Cut roots and tough green leaves from leeks.
- Cut leek into julienne strips, then soak in cold water for 10 minutes to release any trapped dirt or sand.
- Drain well.
- Place 1/4 cup olive oil into a saucepan and add the leeks.
- Stir over a high heat unitl the leeks have wilted slightly and are coated in oil.
- Lower the heat, season and cook slowly for 30 minutes or until caramelised.
- Meawhile, oil a baking dish large enough to hold the fish, arrange the fish, then season.
- Pour the coconut milk over the fish and bake in the oven for 10 minutes.
- Slice mango finely into strips and mix with the chopped coriander and basil.
- Add lime juice and mix well.
- Remove the fish from the oven and heap mango mixture on each fillet.
- Return to the oven for 5 minutes.
- To serve, place a small mound of caramelised leeks in the centre of the plate, then place each fish fillet on the top.
- Make sure each fillet has a good quantity of mango mixture on the top.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 514.56 Kcal (2154 kJ) | ||
| Calories from fat | 403.06 Kcal | ||
| % Daily Value* | |||
| Total Fat | 44.78g | 69% | |
|---|---|---|---|
| Cholesterol | 0.41mg | 0% | |
| Sodium | 28.7mg | 1% | |
| Potassium | 480.91mg | 10% | |
| Total Carbs | 29.48g | 10% | |
| Sugars | 17.37g | 69% | |
| Dietary Fiber | 4.73g | 19% | |
| Protein | 4.06g | 8% | |
| Vitamin C | 45.1mg | 75% | |
| Iron | 3.1mg | 17% | |
| Calcium | 73.8mg | 7% | |
| Amount Per 100 g | |||
| Calories | 187.34 Kcal (784 kJ) | ||
| Calories from fat | 146.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.3g | 69% | |
|---|---|---|---|
| Cholesterol | 0.15mg | 0% | |
| Sodium | 10.45mg | 1% | |
| Potassium | 175.09mg | 10% | |
| Total Carbs | 10.73g | 10% | |
| Sugars | 6.33g | 69% | |
| Dietary Fiber | 1.72g | 19% | |
| Protein | 1.48g | 8% | |
| Vitamin C | 16.4mg | 75% | |
| Iron | 1.1mg | 17% | |
| Calcium | 26.9mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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