Blackened fish with mango salsa
- Published: 30 Jun 11
- Updated: 18 Mar 24
Blackened fish with mango salsa is a classic Caribbean dish full of colour and refreshing citrus flavours. Try this on the barbecue to get the best flavours from this healthy dish.
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For 4 people
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Takes 20 minutes to make
Ingredients
- 2 garlic cloves, crushed
- 1 tbsp olive oil
- 2 tsp Cajun spice mix (we like Bart Cajun Seasoning)
- ½ tsp dried oregano
- Grated zest and juice of ½ lime, plus wedges to serve
- 4 x 150g MSC-certified skin-on white fish fillets such as pollock, whiting or coley
- 2 little gem lettuce hearts, broken into leaves, or other salad leaves
For the mango salsa
- 200g fresh mango (about 1 large mango), peeled and roughly chopped, or ready diced mango
- 4 spring onions, thinly sliced
- Handful of fresh coriander leaves
- Grated zest and juice of ½ lime
Method
- Mix the garlic, olive oil, spice mix, oregano, and the lime zest and juice to make a paste. Lightly score the skin of the fish, then rub all over with the paste until well coated.
- Heat a large griddle or non-stick frying pan until hot. Cook the fillets skin-side down for 2-3 minutes until blackened, then turn over and cook for 1-2 minutes on the other side.
- Meanwhile, mix the mango, spring onions, coriander, and lime zest and juice. Serve the fish with the green leaves, mango salsa and extra lime wedges to squeeze over.
- Recipe from July 2011 Issue
Nutrition
- Calories
- 174kcals,
- Fat
- 4.1g (0.6g saturated)
- Protein
- 26.1g
- Carbohydrates
- 8.8g (7.6g sugars)
- Fibre
- 2.5g
- Salt
- 0.4g
delicious. tips
To make Cajun chicken wings rub the spice mix over 12 large chicken wings (tips removed) and grill for 10-12 minutes on each side until blackened and cooked through.
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I Love this recipe because it’s healthy, delicious, simple and nutritious, and makes meals more fish-intericious!