Chilean Fish With Honey-Mango Sauce Recipe

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Chilean Fish With Honey-Mango Sauce
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Ingredients:

Directions:

  1. 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.
  2. 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.
  3. 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.
  4. Also put 4 - 6 plates in sam oven to warm up.
  5. 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.
  6. 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.
  7. Nice with simple boiled potatoes or baby potatoes, and a mixed green salad.
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Nutrition Facts

Per ServingPer 100 g
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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.1
    Points
  • 7
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free

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