Grilled Snapper with Mango Dip

Grilled Snapper with Mango Dip

No oil is needed for the accompanying fruity dip that features the tropical flavours of mango, cilantro, chili, and ginger.

4 servings
Preparation 10 min
Cooking 12 min

180 calories per serving 


Ingredients

2 red snappers, whole, seabass, or barramundi , cleaned and scaled   1.5 kg
2 tbsp olive oil   30 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1/2 mangoes, ripe   150 g
1/2 tbsp fresh cilantro, chopped   1 g
1 tbsp gingerroot, grated   14 g
1/4 dried chili peppers   0.1 g
1 tbsp lime juice, freshly squeezed   1/2 lime

Before you start

The fish can be cooked using either a broiler in the oven or an outdoor grill.

A blender or food processor will be very useful to purée the dip.

Method

  1. Using a sharp knife, slash each fish 3 times on each side, to ensure even cooking by allowing better heat penetration. Brush them with olive oil, then cook on a medium hot grill for about 12-15 min, basting occasionally and turning once. Alternatively, put the snappers on the rack of a broiler pan under a preheated broiler 7-10 cm from the heat for about 6-7 min on each side. Check with a fork to see if the fish is cooked through. Add salt and pepper to taste.
  2. To make the dip: peel the mango, cut the flesh from the pit and add it to a blender. Coarsely chop the fresh cilantro, grate the ginger and mince the chili pepper, then add them to the blender. Pour in the lime juice and pulse the blender until a smooth consistency is reached.
  3. Serve the fish with the dip on the side.

Nutrition Facts Table

Nutrition Facts

per 1 serving (130g)

Amount

% DV*

* DV = Daily Value

Calories

180

Fat

7 g

10 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

45 mg

Sodium

55 mg

2 %

Carbohydrate

5 g

2 %

Fibre

1 g

2 %

Sugars

4 g

Protein

25 g

Vitamin A

6 %

Vitamin C

15 %

Calcium

4 %

Iron

2 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ½ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Omega-3, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin C, Vitamin K
Good source of :
Magnesium, Niacin, Phosphorus, Potassium, Vitamin E
Excellent source of :
Selenium, Vitamin B12, Vitamin B6, Vitamin D
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | High Vitamin D | Kosher | Low Saturated Fat | Low Sodium | Source of Omega-3 | Barbecue/Broil/Grill | Easter

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