Grilled Snapper with Mango Dip

3 Reviews
100% would make this recipe again

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

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Preparation : 10 min Cooking : 12 min
180 calories/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] 0.2 g
ground pepper to taste [optional]
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

per 1 serving (130 g)

Amount

% Daily Value

Calories

180

Fat

7 g

10 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

40 mg

Sodium

50 mg

2 %

Carbohydrate

5 g

2 %

Fibre

1 g

2 %

Sugars

4 g

Net Carbs

4 g

Protein

25 g

Vitamin A

6 %

Vitamin C

17 %

Calcium

4 %

Iron

2 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits ½
Vegetables 0
Meat and Alternatives 3
Fats 1
More info
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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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