Ingredients with Measurements:
- 4 fish fillets (such as tilapia, cod, or halibut)
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 mango, peeled and diced
- 1/2 red onion, diced
- 1 red bell pepper, diced
- 1 jalapeno pepper, seeded and minced
- 1/4 cup chopped fresh cilantro
- Juice of 1 lime
Special equipment needed:
- Grill or grill pan
- Mixing bowl
Step-by-step instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Brush fish fillets with olive oil and season with salt and pepper.
3. Grill fish fillets for 3-4 minutes per side, or until cooked through.
4. While the fish is grilling, prepare the mango salsa. In a mixing bowl, combine diced mango, red onion, red bell pepper, jalapeno pepper, cilantro, and lime juice. Mix well.
5. Serve grilled fish fillets with mango salsa on top.
- Time:
Preparation time: 15 minutes
- Cooking time: 8 minutes
Temperature:
- Grill or grill pan: medium-high heat
Serving size:
- 4 servings
Nutritional information:
- Calories: 220
- Fat: 6g
- Carbohydrates: 12g
- Protein: 30g
Substitutions for ingredients:
- Mango: papaya or pineapple
- Red onion: white onion or shallot
- Red bell pepper: yellow or orange bell pepper
- Jalapeno pepper: serrano pepper or green bell pepper
- Cilantro: parsley or basil
Variations:
- Use different types of fish fillets such as salmon or trout.
- Add diced avocado to the mango salsa.
- Serve with a side of rice or quinoa.
Tips and tricks:
- Make sure to oil the grill or grill pan before grilling the fish to prevent sticking.
- Use a fish spatula to flip the fish fillets on the grill.
- Let the fish rest for a few minutes before serving to allow the juices to redistribute.
Storage instructions:
- Store leftover fish and mango salsa separately in airtight containers in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat fish fillets in the microwave or oven until heated through.
- Serve mango salsa cold.
Presentation ideas:
- Serve grilled fish fillets on a bed of lettuce or mixed greens.
- Garnish with additional cilantro or lime wedges.
Pairings:
- Serve with a crisp white wine such as Sauvignon Blanc or Pinot Grigio.
Suggested side dishes:
- Rice pilaf or quinoa salad
- Grilled vegetables such as zucchini or asparagus
Troubleshooting advice:
- If the fish sticks to the grill or grill pan, gently loosen it with a spatula and try again.
Food safety advice:
- Make sure the fish is cooked to an internal temperature of 145°F to ensure it is safe to eat.
Food history:
- Mango salsa is a popular condiment in Mexican and Caribbean cuisine.
Flavor profiles:
- The grilled fish fillets have a smoky and slightly charred flavor, while the mango salsa is sweet, tangy, and slightly spicy.
Serving suggestions:
- Serve as a light and refreshing summer meal.
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