Directions:
- Combine chile pepper, garlic and shallots in a food processor, and process until minced.
- Add the mango, vinegar, orange juice, thyme, salt and olive oil; process until smooth.
- Place the mango mixture and the 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 the grill or broiler.
- Place fish on grill rack or broiler pan coated with cooking spray.
- Cook 4 minutes on each side or until fish flakes easily when tested with a fork.
- Serve with mango sauce.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 166.07 Kcal (695 kJ) | ||
| Calories from fat | 25.58 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.84g | 4% | |
|---|---|---|---|
| Cholesterol | 14.18mg | 5% | |
| Sodium | 171.53mg | 7% | |
| Potassium | 538.46mg | 11% | |
| Total Carbs | 27.86g | 9% | |
| Sugars | 18.95g | 76% | |
| Dietary Fiber | 4.08g | 16% | |
| Protein | 9.07g | 18% | |
| Vitamin C | 48.6mg | 81% | |
| Iron | 1.1mg | 6% | |
| Calcium | 47.9mg | 5% | |
| Amount Per 100 g | |||
| Calories | 72.36 Kcal (303 kJ) | ||
| Calories from fat | 11.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.24g | 4% | |
|---|---|---|---|
| Cholesterol | 6.18mg | 5% | |
| Sodium | 74.74mg | 7% | |
| Potassium | 234.63mg | 11% | |
| Total Carbs | 12.14g | 9% | |
| Sugars | 8.26g | 76% | |
| Dietary Fiber | 1.78g | 16% | |
| Protein | 3.95g | 18% | |
| Vitamin C | 21.2mg | 81% | |
| Iron | 0.5mg | 6% | |
| Calcium | 20.9mg | 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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