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Ingredients
- 2 garlic cloves minced
- 1 tbsp fresh ginger peeled and minced
- 1/4 cup fresh cilantro
- 2 tbsp Braggs Soy Sauce
- 1/4 cup fresh lime juice
- 1/3 cup olive oil
- 1 tbsp Mustard
- 2 mangoes peeled and sliced
- 2 pounds white fish tuna or shark work well
Ingredients
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Instructions
- Place all the marinade ingredients in a ziploc bag or large glass jar/Tupperware with a lid and shake well. Place the mangoes in a blender or food processor and puree to a coarse consistency; some tiny junks of mango should remain. Mix the mango puree with the marinade in a glass or ceramic dish just large enough to hold the fish. Place the fish in the marinade and turn several times to coat. Cover the fish with the marinade and place in refrigerator for 45 minutes. Do not marinate longer or the fish will begin to “cook” I the acidic ingredients of the marinade. Remove fish from marinade and place the marinade in a small saucepan. Gently warm over low heat. If sautéing the fish, add the fish along with the marinade to a large skillet and cook until done, about 10 minutes. Otherwise, grill fish (small, kebab-sized pieces of fish can also be marinated and grilled/sautéed), or put fish under broiler. Cook approximately 5 minutes on each side. Place fish on plates and spoon a bit of the warmed marinade over the fish and serve immediately. Serve with veggies or salad.
Nutrition Facts
Caribbean Fish
Amount Per Serving
Calories 566
Calories from Fat 297
% Daily Value*
Total Fat 33g
51%
Saturated Fat 6g
30%
Polyunsaturated Fat 6g
Monounsaturated Fat 20g
Cholesterol 112mg
37%
Sodium 1257mg
52%
Potassium 560mg
16%
Total Carbohydrates 21g
7%
Dietary Fiber 2g
8%
Sugars 16g
Protein 46g
92%
Vitamin A
25%
Vitamin C
59%
Calcium
9%
Iron
11%
* Percent Daily Values are based on a 2000 calorie diet.
