Chilean Sea Bass With Grilled Mango Salsa

Chilean Sea Bass With Grilled Mango Salsan is a main course that serves 6. One portion of this dish contains roughly 17g of protein, 32g of fat, and a total of 441 calories. For $7.38 per serving, this recipe covers 15% of your daily requirements of vitamins and minerals. 65 people have made this recipe and would make it again. Head to the store and pick up mangoes, green onions, fish, and a few other things to make it today. It will be a hit at your The Fourth Of July event. From preparation to the plate, this recipe takes roughly 45 minutes. It is a good option if you're following a gluten free, dairy free, paleolithic, and primal diet. It is brought to you by wholefoodsmarket.com. Taking all factors into account, this recipe earns a spoonacular score of 76%, which is solid. Try Chilean Sea Bass, Chilean Sea Bass, and Sauteed Chilean Sea Bass for similar recipes.

Servings: 6

 

Ingredients:

1 3/4 lbs MSC-Certified Chilean Sea Bass, cut into 6 fillets

1/4 cup finely chopped cilantro

2 tsps extra virgin olive oil

Fish

4 green onions, white and light green parts only, finely chopped

2 jalapeño peppers, seeded and finely chopped

Juice of 2 limes

4 firm mangoes

Olive oil for brushing the fish

2 red peppers, diced

Salsa

Sea salt and ground black pepper to taste

Equipment:

grill

bowl

mixing bowl

Cooking instruction summary:

Preheat grill. Slice each mango on either side of the pit to yield 2 thick slices. With a large spoon, scoop mango flesh in one piece from mango skin. Repeat with all slices. Season with salt and pepper. Place mango slices cut side down on grill and grill for until lightly charred, about 2 minutes. Flip mango slices and grill 2 minutes longer. Set mango aside to cool.Combine red pepper, green onion, jalapeo pepper and olive oil in a large bowl. When mango slices have cooled, dice them. Add diced mango to the mixing bowl with lime juice, cilantro and salt and pepper. Toss to combine. Taste and adjust seasoning. Set aside.Brush fish on both sides with olive oil and season with salt and pepper. Grill fish about 5 minutes per side, until just opaque in the center. Garnish fish with mango salsa and serve immediately.

 

Step by step:


1. Preheat grill. Slice each mango on either side of the pit to yield 2 thick slices. With a large spoon, scoop mango flesh in one piece from mango skin. Repeat with all slices. Season with salt and pepper.

2. Place mango slices cut side down on grill and grill for until lightly charred, about 2 minutes. Flip mango slices and grill 2 minutes longer. Set mango aside to cool.

3. Combine red pepper, green onion, jalapeo pepper and olive oil in a large bowl. When mango slices have cooled, dice them.

4. Add diced mango to the mixing bowl with lime juice, cilantro and salt and pepper. Toss to combine. Taste and adjust seasoning. Set aside.

5. Brush fish on both sides with olive oil and season with salt and pepper. Grill fish about 5 minutes per side, until just opaque in the center.

6. Garnish fish with mango salsa and serve immediately.


Nutrition Information:

Quickview
457k Calories
17g Protein
32g Total Fat
26g Carbs
18% Health Score
Limit These
Calories
457k
23%

Fat
32g
50%

  Saturated Fat
5g
37%

Carbohydrates
26g
9%

  Sugar
22g
25%

Cholesterol
58mg
20%

Sodium
489mg
21%

Get Enough Of These
Protein
17g
35%

Vitamin C
111mg
135%

Vitamin A
3333IU
67%

Vitamin K
37µg
36%

Vitamin E
4mg
31%

Folate
86µg
22%

Vitamin B6
0.37mg
18%

Fiber
4g
16%

Potassium
458mg
13%

Copper
0.2mg
10%

Manganese
0.19mg
10%

Vitamin B3
1mg
9%

Magnesium
26mg
7%

Vitamin B2
0.11mg
6%

Vitamin B1
0.08mg
5%

Vitamin B5
0.5mg
5%

Phosphorus
48mg
5%

Iron
0.76mg
4%

Calcium
36mg
4%

Selenium
1µg
2%

Zinc
0.34mg
2%

covered percent of daily need
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Food Trivia

Octopuses are eaten alive in Korea.

Food Joke

Copyright 1999 W. Bruce Cameron Every Wednesday morning for the past nine years, my wife has interrupted the usual flow of chaos by shrieking, "oh my gosh, it's trash day!" The children, all three of whom are in various stages of school preparation, react to this statement as if she has just spoken Romanian, stopping and staring at her in numb incomprehension. "Hurry!" my wife urges them. Being obedient children, they immediately proceed to hurry. However, with no specific instructions beyond that, they don't seem to be hurrying to do anything in particular--certainly, trash collection is in no way involved. They bump into each other in the hallway a lot, shouting at each other to "get out of the way!" "Gather up all the garbage!" my wife and I command. The kids respond by forming a committee to debate the fairness of this directive. After a brief discussion, they reach the consensus that everyone should be held responsible for his or her "own" junk. As corollary to this absurd principle, they initiate an anthropologic study into the contents of each receptacle. For example, since the parents cook, most of the trash under the sink is "theirs." My oldest daughter haughtily declares that she "never" throws anything away. My son, checking through the downstairs trash can to gather evidence that he's not accountable for that one, begins to feel remorse over some of the things he's discarded, and starts pulling items out. "We're running late!" my wife warns. This could be our Official Family Motto. I recently purchased a shredder for my confidential documents, only to discover I don't have any confidential documents. However, a fifteen-year-old girl's entire life is cause for secrecy, and I can hear her using the device now, grinding up correspondence from her friends in school. "We don't have time for that!" I tell her. A few minutes later, my son joins her and begins shredding what sounds like a potato. The school bus chugs by, and I pick up the phone to call the attendance line. "For absences, press 1," the recording tells me. "For late arrivals, press 2. If you're the Camerons calling because it's trash day, press 3." "We're pigs," my oldest daughter announces. I regard her warily. "We throw away too much stuff." "It would be better just to dump it all on the floor in your bedroom like you do," I agree. Despite my expectations, a single garbage can has now found its way to the curb. My son places it in the center of the driveway, so that no one will be able to drive to work. A gusty wind blows an empty milk jug out of the container and into the woods. My boy responds with the reflexes of a glacier, watching the carton bounce away. I open the door. "Hey!" I tell him. "Go get that!" He stares at me blankly. "The milk jug!" I yell. "Oh, okay, Dad!" he responds cheerfully. Having seen his bus pass by has put him in a euphoric mood. He picks up a second plastic milk container and, to my amazement, tosses it into the wind, jubilantly clapping his hands as it flies into the trees. "Why did you do that?" I shriek. "Well it seemed like a waste of time to go after just one!" he responds logically. He'll make someone a fine husband someday. All week long my children have been denying that the kitchen trash needs to be emptied, jumping up and down on the contents to compress them. As a result, when I drag the plastic container from under the sink, it weighs as much as a collapsed star. I wrestle it to the end of the driveway and the neighborhood dogs trot up to see what the Camerons will have on the breakfast buffet this morning. My daughter is right; we do throw too much stuff away. By the time we're finished, we've dragged so much junk out to the end of my driveway it resembles the inside of my garage. The shredder falls silent and the kids go to school, and what passes for peace at the Cameron house settles over the morning. Until next Wednesday.

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