Directions:
- Combine first 3 ingredients in a food processor, and process until minced.
- Add the mango and next 5 ingredients (mango through salt); process until smooth.
- Place mango mixture and fish in a zip-top plastic bag; seal and marinate in refrigerator 20 minutes.
- Remove fish from bag, reserving marinade.
- Pour reserved marinade into a small saucepan, and bring to a boil.
- Reduce heat, and simmer 5 minutes. Remove from heat.
- Prepare grill or broiler.
- Place fish on a grill rack or broiler pan coated with cooking spray.
- Cook for 4 minutes on each side or until fish flakes easily when tested with a fork.
- Serve with mango sauce.
- Yield: 4 servings (serving size: 1 fillet and 1/4 cup mango sauce).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 249.42 Kcal (1044 kJ) | ||
| Calories from fat | 41.37 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.6g | 7% | |
|---|---|---|---|
| Cholesterol | 58mg | 19% | |
| Sodium | 217.03mg | 9% | |
| Potassium | 795.08mg | 17% | |
| Total Carbs | 27.66g | 9% | |
| Sugars | 18.81g | 75% | |
| Dietary Fiber | 3.97g | 16% | |
| Protein | 26.58g | 53% | |
| Vitamin C | 44.5mg | 74% | |
| Iron | 2mg | 11% | |
| Calcium | 56.5mg | 6% | |
| Amount Per 100 g | |||
| Calories | 79.49 Kcal (333 kJ) | ||
| Calories from fat | 13.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.46g | 7% | |
|---|---|---|---|
| Cholesterol | 18.48mg | 19% | |
| Sodium | 69.16mg | 9% | |
| Potassium | 253.38mg | 17% | |
| Total Carbs | 8.82g | 9% | |
| Sugars | 6g | 75% | |
| Dietary Fiber | 1.27g | 16% | |
| Protein | 8.47g | 53% | |
| Vitamin C | 14.2mg | 74% | |
| Iron | 0.6mg | 11% | |
| Calcium | 18mg | 6% | |
* 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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