Photo: Gregor Moser
Baked fish with mint & mango relish
12 ingredients
15 min + 15 min
Serves 4
openrecipes
This new idea for white fish with a crunchy, spicy topping is bound to become a favourite - and it's low-fat too
Estimated Nutrition (whole recipe, rough)
535
Calories
25g
Protein
29g
Fat
46g
Carbs
Counts 8 of 10 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Mango | 1 cup diced (165g) | 99 |
| White Bread | 1 slice (30g) white | 79 |
| Lime | juice of 1 lime (44ml) | 11 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Seed | not in our table | 0 |
| Peppermint | 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 x 150g thick line-caught skinless cod fillets
- 1 green chilli , finely chopped - seeds in or out, it's up to you
- 1 small ripe mango , finely diced
- 1 tsp ground cumin
- ½ finger-length piece fresh root ginger , grated
- large handful mint leaves, shredded
- 1 tbsp mango chutney
- juice ½ lime
- 85g crustless stale white bread
- 1 tsp garam masala
- ½ tsp turmeric
- 1 tbsp olive oil
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcgoodfood ·
Recipe sourced from
openrecipes