Wednesday, 20 February 2013

Caribbean Mango Fish

Life is short. That's a given. But it's not an excuse for ready meals and lazy eating. This delicious meal is a one pan wonder and is packed full of nutrients and flavours to satisfy all naughty cravings.

Curry spices help boost your metabolism, which means you'll burn off calories faster. Mango is a wonderful fruit; full of potassium to help maintain a healthy heart, an ACE source of vitamins (ACE get it? no? it contains vitamins A C E...) which help, skin, blood, and are anti-carcinogenic, and fish is brain food. What's not to like about this healthy meal?!

FoodPornDaily is my goto website when I'm bored online, and it provided me with this inspiration. Be warned, it will leave you feeling very hungry indeed!

Try it, you'll love it! And you could definitely hide more vegetables in the sauce if you're making this for men/young children.....why they fear their greens is still a mystery to me!!


Serves 2

Ingredients

- 1 White fish fillet
- 1/4 Lemon (zest & juice)
- 1 Garlic clove (diced)
- Mixed herbs
- Plain flour
- Vegetable oil

- 1 Spring onion (diced)
- 1 tin Peeled tomatoes
- 1 tsp Turmeric
- 1/2 tsp Cumin
- 1/2 tsp Curry powder
- 1/2 tsp Cayenne pepper
- 1/2 under-ripe Mango (diced)
- Butter
- S&P




Place the fish in a flat bottomed dish. Add the lemon zest and juice, garlic, a few shakes of mixed herbs, and some salt and pepper. Rub this mixture thoroughly into the fish. Cover and leave in fridge for min 1 hour.




Heat some veg oil in a large pan. Coat the fish with flour on both sides. Pan fry the fish, until cooked and golden on both sides. Remove from pan.

Add a knob of butter and the whites of the spring onions to the pan on a medium heat until softened. Add in the tomatoes and the spices. Cover and cook for 4-5 mins until fragrant. Add the mango chunks and a splash of water and cover and cook again for 8 ish mins until the mango is slightly soft and tender.




Serve the mango sauce topped with the fish fillet and sprinkled with the greens from the spring onions.




Packed full of natural goodness and will keep you feeling full until bedtime!



4 comments:

  1. Replies
    1. Thanks, it was! I may have licked the bowl clean!!x

      Delete
  2. Thank you for visiting my blog. I am glad you liked the recipe, makes me very happy. Its very nice meeting you-)

    ReplyDelete
    Replies
    1. Thanks very much for the recipe, and well done for getting it posted on FoodPornDaily, otherwise I wouldn't have found it!
      x

      Delete