No oil is needed for the accompanying fruity dip that features the tropical flavours of mango, cilantro, chili, and ginger.
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 |
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.
per 1 serving (130 g)
Amount % Daily Value |
Calories 180 |
Fat 7 g 10 % |
Saturated
1 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 % |
Food Group | Exchanges |
---|---|
Fruits | ½ |
Vegetables | 0 |
Meat and Alternatives | 3 |
Fats | 1 |