Caribbean Fish With Mango Salsa
"Now for something completely different, how about a little Caribbean/Creole feel? This can be done with fish or with scallops and will wake up the little taste buds. Please forgive me, I am not a real recipe follower, and I change it around all the time. Hope this works for you, love to hear about it. I never wrote it as a recipe, sort of a seat of the pants guy. One item to complete it that I may add is Zatarain's Caribbean Rice®, and in this I add 1/2 red bell pepper and 1/4 cup of fresh pineapple."
Estimated Nutrition (whole recipe, rough)
Counts 22 of 24 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 22 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Coconut | 1/2 cup shredded (40g) | 283 |
| Salmon | 100g cooked | 208 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Mango | 1 cup diced (165g) | 99 |
| Pineapple | 1 cup chunks (165g) | 82 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Fennel | 1/2 bulb (87g) | 27 |
| Tomato | 1 medium (123g) | 22 |
| Lime | juice of 1 lime (44ml) | 11 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Allspice | 1 tsp ground (1.9g) | 5 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
| Seed | 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
- Fish Spice:
- 1 tablespoon paprika
- 2 teaspoons curry powder
- 2 teaspoons ground cumin
- 1 1/2 teaspoons ground allspice
- 1 teaspoon ground ginger
- 1 teaspoon ground coriander
- 3/4 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon ground fennel seed (optional)
- 1/8 teaspoon cayenne pepper (optional)
- Mango Salsa:
- 1 mango - peeled, seeded and diced
- 1 cup chopped fresh pineapple
- 1/2 red bell pepper, chopped
- 1/2 cup black beans, rinsed and drained (optional)
- 1/2 red onion, finely chopped
- 3 tablespoons chopped fresh cilantro
- 3 tablespoons fresh lime juice
- 1 egg
- 1/3 cup milk
- 1 cup panko bread crumbs
- 1 tablespoon dried unsweetened coconut, or to taste (optional)
- 1 tablespoon olive oil, or as needed
- 5 (4 ounce) fillets tilapia