Caribbean Fish With Mango Salsa Recipe

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Ingredients:

Serving

fish spice
1 tbsp paprika
2 tsp curry powder
2 tsp ground cumin
1 1/2 tsp ground allspice
1 tsp ground ginger
1 tsp ground coriander
3/4 tsp salt
1/2 tsp freshly ground black pepper
1/4 tsp ground fennel seed (optional)
1/8 tsp cayenne pepper (optional)
mango salsa
1 mango - peeled, seeded and diced
1 cup chopped fresh pineapple
1/2 red bell pepper, chopped
1/2 cup black beans, rinsed and drained (optional)
1/2 red onion, finely chopped
3 tbsp chopped fresh cilantro
3 tbsp fresh lime juice
1 egg
1/3 cup milk
1 cup panko bread crumbs
1 tbsp dried unsweetened coconut , or to taste (optional)
1 tbsp olive oil , or as needed
5 (4 oz) fillets tilapia

Directions:

Mix together the paprika, curry powder, cumin, allspice, ginger, coriander, salt, black pepper, fennel, and cayenne pepper in a bowl; set the spice mix aside.
In a bowl, lightly toss the mango, pineapple, red bell pepper, black beans, red onion, and cilantro in a bowl; pour lime juice over the mango mixture, and toss again. Cover the bowl, and refrigerate until chilled, at least 30 minutes.
Whisk together the egg and milk in a bowl. In a separate shallow bowl, stir the panko crumbs with coconut. Stir about 1 tablespoon of the spice mix, or to taste, into the panko crumb mixture.
Heat olive oil in a skillet over medium heat. Dip tilapia fillets into the egg mixture, then press gently into the panko crumb mixture to coat both sides of fillets. Brush off any loose crumbs, then lay the fillets into the hot oil. Pan-fry until the fish is opaque inside and golden brown outside, 3 to 5 minutes per side or as needed. Serve with mango salsa.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	271.46 Kcal (1137 kJ)
Calories from fat	51.6 Kcal
		% Daily Value*
Total Fat	5.73g	9%
Cholesterol	47.23mg	16%
Sodium	439.82mg	18%
Potassium	690.19mg	15%
Total Carbs	43.89g	15%
Sugars	19.74g	79%
Dietary Fiber	6.73g	27%
Protein	14.5g	29%
Vitamin C	44mg	73%
Vitamin A	0.3mg	11%
Iron	7.7mg	43%
Calcium	131.9mg	13%

Amount Per 100 g
Calories	116.19 Kcal (486 kJ)
Calories from fat	22.08 Kcal
		% Daily Value*
Total Fat	2.45g	9%
Cholesterol	20.22mg	16%
Sodium	188.25mg	18%
Potassium	295.41mg	15%
Total Carbs	18.79g	15%
Sugars	8.45g	79%
Dietary Fiber	2.88g	27%
Protein	6.21g	29%
Vitamin C	18.8mg	73%
Vitamin A	0.1mg	11%
Iron	3.3mg	43%
Calcium	56.4mg	13%

* 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.

Tastes

salty
savory
bitter
sweet

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