Blackened fish with mango salsa

Blackened fish with mango salsa
  • Serves icon For 4 people
  • Time icon Takes 20 minutes to make

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.

Nutrition: per serving

Calories
174kcals,
Fat
4.1g (0.6g saturated)
Protein
26.1g
Carbohydrates
8.8g (7.6g sugars)
Fibre
2.5g
Salt
0.4g
Calories
174kcals,
Fat
4.1g (0.6g saturated)
Protein
26.1g
Carbohydrates
8.8g (7.6g sugars)
Fibre
2.5g
Salt
0.4g

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

  1. 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.
  2. 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.
  3. 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.

delicious. tips

  1. 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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