Are you looking for a dish that will tantalize your taste buds? Then our delicious recipe “Fish with chili, mango and lime salsa” is just right for you! Take your sea bream or mackerel to the next level by rubbing it with aromatic Cajun seasoning. Then just bake it to perfection, creating a crispy exterior while keeping the tender fish juicy and succulent. The real star of the show is the vibrant and aromatic salsa, bursting with the spicy sweetness of mango, the zesty note of lime and a hint of chili for extra heat. If you think it couldn’t get any better, we serve it alongside a refreshing avocado sauce and fluffy rice. Get ready to impress with this delicious and exotic combination that will leave your guests asking for more!
Ingredients
4 whole sea bream or mackerel, scaled and cleaned (ask your fishmonger)
2 tablespoons Cajun seasoning (we used Schwartz)
Zest and juice of 1 lime
1 tbsp oil
1 ripe mango, peeled, pitted and diced
1 red chili pepper, deseeded and finely chopped
1 ripe avocado, peeled, pitted and diced
2 spring onions, sliced
small bunch of coriander, chopped
200g green beans
Rice, for serving
Preparation steps
Preheat oven to 200°C/180°C fan/gas 6.
Make 3-4 cuts on each side of the fish.
Rub in spices, lime zest and oil, making sure everything goes straight into the slots and cavity.
Place on a foil-lined baking sheet and bake for 12-15 minutes, or until just cooked through.
Turn the grill to high and cook for another 2-3 minutes to char the skin.
Cover and let rest for a few minutes.
For the salsa, mix mango, chili, avocado, spring onions, coriander and lime juice and season.
Bring a small pot of water to the boil, add the beans and cook for 4 minutes, then drain.
Serve the fish with rice, beans and salsa.
Nutritional Information
kcal
fat
saturates
carbohydrates
Sugar
fiber
protein
Salt
552
34g
7g
29g
6g
6g
33g
0.5g
.
Fish with chili, mango and lime salsa
Fish with chili, mango and lime salsa
Equipment and tools
To prepare this recipe you will need the following equipment and tools:
This recipe contains fish and avocado. Please be aware of any allergies or dietary restrictions you or your guests may have.
Storage and leftovers
If there are any leftovers, you can store them in an airtight container in the refrigerator for up to 2 days. To reheat, simply place in the microwave or reheat in a skillet until warmed through.
Whole sea bream or mackerel, descaled and cleaned 4
Cajun seasoning 2 tbsp
Zest and juice of a lime 1
Oil 1 tbsp
Ripe mango, peeled, pitted and diced 1
Red chili, deseeded and finely chopped 1
Ripe avocado, peeled, pitted and diced 1
Spring onions, sliced 2
Small bunch of coriander, chopped
Green beans 200g
rice
Health Benefits of “Fish with Chili, Mango and Lime Salsa”
Fish with chili, mango and lime salsa is a delicious and nutritious dish that not only satisfies your taste buds but also offers numerous health benefits. Packed with essential nutrients and low in calories, this recipe is the perfect choice for anyone concerned about their health and well-being. Let’s explore the health benefits of each ingredient in this flavorful dish:
1. Sea bream or mackerel
The main source of protein in this recipe is sea bream or mackerel. Both fish are excellent sources of omega-3 fatty acids, which are known for their heart-healthy properties. Omega-3 fatty acids can help reduce inflammation, lower blood pressure and improve overall cardiovascular health.
2. Cajun seasoning
The Cajun seasoning used in this dish not only adds flavor but also provides several health benefits. It typically contains a blend of herbs and spices such as paprika, cayenne pepper, garlic powder, and onion powder. These spices are rich in antioxidants that can help fight harmful free radicals and reduce the risk of chronic diseases.
The lime peels and juice used in the recipe not only add a tangy taste but also provide various health benefits. Lime is an excellent source of vitamin C, which plays a crucial role in boosting the immune system, protecting against colds and promoting collagen production for healthy skin.
4. Mangoes
Mango, a tropical fruit, not only adds a sweet and juicy taste to the dish but also offers several health benefits. It is rich in fiber, keeps your digestive system healthy and helps in weight control. Mango is also a great source of vitamins A and C, which are essential for maintaining healthy skin, boosting the immune system and improving vision.
5. Red chili
The red chilies in the salsa not only provide a spicy kick, but also provide several health benefits. Chili peppers contain a compound called capsaicin, which is known for its pain-relieving and metabolism-stimulating properties. Eating red chilies can also help lower cholesterol and reduce the risk of heart disease.
6. Avocado
Avocado, a popular superfood, is rich in heart-healthy monounsaturated fats that may help lower bad cholesterol and promote good cardiovascular health. It is also a great source of essential nutrients such as vitamin K, vitamin E and folic acid, which are important for maintaining healthy bones, skin and red blood cells.
7. Green beans
Green beans not only provide a crunchy texture but also offer a number of health benefits. They are low in calories and rich in fiber, support digestion and promote a feeling of satiety. Green beans are also rich in vitamins A, C and K as well as minerals such as potassium and manganese, contributing to overall health.
In summary, this “Fish with Chili, Mango and Lime Salsa” recipe will not only tantalize your taste buds but also provide a number of health benefits. From the omega-3 fatty acids in sea bream or mackerel to the antioxidants in Cajun spices to the vitamin-rich combination of lime, mango, avocado and green beans, every ingredient contributes to your well-being. So treat yourself to this tasty and nutritious dish!
At Cafe Gray Deluxe, the Cooking Team's dedication to culinary excellence is at the heart of every recipe we share. With a shared commitment to quality and innovation, we invite you to savor the creations of this remarkable team, one recipe at a time.
