Estimated Nutrition (whole recipe, rough)
Counts 12 of 16 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Mango | 1 cup diced (165g) | 99 |
| Apple Juice | 1 medium (182g) | 95 |
| Cherry | 1 cup (138g) | 87 |
| Pineapple | 1 cup chunks (165g) | 82 |
| Apricot | 1 medium (35g) | 17 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
| Fruit | not in our table | 0 |
| Papaya | not in our table | 0 |
| Cider | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 (5 to 6 ounce) sea bass fillets, about 1-inch thick)
- 2 tsp olive oil
- 2 tsp ground coriander
- 1 tsp ground cumin
- ¼ tsp cinnamon
- ¼ tsp cayenne pepper
- ¾ tsp salt
- ¼ cup of each dried fruit: mango, papaya, cherry, and pineapple
- 1/3 cup apple juice or cider
- 2 Tbsp cider vinegar
- 2 Tbsp apricot jam
- 2 Tbsp chopped cilantro
Directions
1.Rub fish with olive oil.
2.Combine coriander, cumin, cinnamon and cayenne pepper; mix well. Set aside ½ teaspoon of the mixture for the fruit salsa. Add salt to remaining mixture. Rub seasonings over both sides of fish.
3.Heat a large nonstick skillet over high heat until hot. Add fish. Reduce heat to medium, cook 3–5 minutes or until fish is browned and seared. Turn fish over; cook about 5 minutes or until fish is slightly firm and flaky.
4.Combine dried fruit, juice, vinegar and ½ teaspoon reserved seasoning mixture in a small saucepan or microwave-safe dish. Bring to a boil. Stir in jam. Let stand 5 minutes.
5.Transfer fish to serving plates. Top with fruit salsa and sprinkle with cilantro.