Directions:
- Combine the barbecue sauce with the tablespoon oil, rub lightly over the fish fillets, and leave in a non-reactive dish at room temperature while you prepare the rest of the dish.
- Mango sauce: Heat the oil in a pan and add the onion, cover and cook 5 minutes, then add the mango, orange juice, hot pepper and honey, and stir well. Simmer, uncovered, for about 7 minutes. Puree the mixture in a blender, season with salt, put in a bowl, cover, and keep in a warm oven.
- Corn relish: Combine all the ingredients (corn kernels down to the oil). Season to taste. Put in a bowl, cover and put in warm oven with the mango sauce.
- Also put 4 - 6 plates in sam oven to warm up.
- In a pan (can use same one you used to make the mango sauce) heat some oil until hot. Fry the fish fillets for about 2 minutes per side, until JUST cooked through.
- To serve: Spoon some mango sauce in the centre of each plate. Set a fish fillet on top, and spoon some corn relish over the fillet. Serve immediately.
- Nice with simple boiled potatoes or baby potatoes, and a mixed green salad.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 278.65 Kcal (1167 kJ) | ||
| Calories from fat | 130.52 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.5g | 22% | |
|---|---|---|---|
| Sodium | 423.03mg | 18% | |
| Potassium | 424.51mg | 9% | |
| Total Carbs | 29.65g | 10% | |
| Sugars | 19.02g | 76% | |
| Dietary Fiber | 3.55g | 14% | |
| Protein | 8.44g | 17% | |
| Vitamin C | 37.8mg | 63% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 3.2mg | 18% | |
| Calcium | 45mg | 5% | |
| Amount Per 100 g | |||
| Calories | 159.68 Kcal (669 kJ) | ||
| Calories from fat | 74.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.31g | 22% | |
|---|---|---|---|
| Sodium | 242.42mg | 18% | |
| Potassium | 243.27mg | 9% | |
| Total Carbs | 16.99g | 10% | |
| Sugars | 10.9g | 76% | |
| Dietary Fiber | 2.03g | 14% | |
| Protein | 4.84g | 17% | |
| Vitamin C | 21.7mg | 63% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 1.8mg | 18% | |
| Calcium | 25.8mg | 5% | |
* 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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