Directions:
- Combine 3 tablespoons milk and 3 tablespoons juice in a shallow dish; add fish, turning to coat. Cover and marinate at room temperature for 15 minutes.
- Combine remaining 1 tablespoon milk, remaining 3 tablespoons juice, mango, and next 6 ingredients (through chile) in a bowl. Add 1/4 teaspoon salt; toss well.
- Remove fish from dish; discard marinade. Sprinkle fish with remaining 1/2 teaspoon salt and pepper. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Cook fish 4 minutes on each side or until desired degree of doneness. Serve with mango salsa. Garnish with lime slices and cilantro sprigs, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 111.24 Kcal (466 kJ) | ||
| Calories from fat | 35.06 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.9g | 6% | |
|---|---|---|---|
| Cholesterol | 20mg | 7% | |
| Sodium | 430mg | 18% | |
| Potassium | 197.15mg | 4% | |
| Total Carbs | 13.84g | 5% | |
| Sugars | 10.53g | 42% | |
| Dietary Fiber | 2.22g | 9% | |
| Protein | 6.53g | 13% | |
| Vitamin C | 45.1mg | 75% | |
| Vitamin A | 0.4mg | 13% | |
| Iron | 20.6mg | 114% | |
| Calcium | 21.2mg | 2% | |
| Amount Per 100 g | |||
| Calories | 57.44 Kcal (240 kJ) | ||
| Calories from fat | 18.11 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.01g | 6% | |
|---|---|---|---|
| Cholesterol | 10.33mg | 7% | |
| Sodium | 222.05mg | 18% | |
| Potassium | 101.81mg | 4% | |
| Total Carbs | 7.15g | 5% | |
| Sugars | 5.44g | 42% | |
| Dietary Fiber | 1.15g | 9% | |
| Protein | 3.37g | 13% | |
| Vitamin C | 23.3mg | 75% | |
| Vitamin A | 0.2mg | 13% | |
| Iron | 10.6mg | 114% | |
| Calcium | 11mg | 2% | |
* 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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