Chilean Fish With Honey-Mango Sauce

Jun 08, 2023June 8, 20230 15
Chilean Fish with Honey-Mango Sauce recipe for seafood lovers
in Seafood

Prep

20 min

Cook

35 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

6 ounces fish fillets ( about 6 ounces each )
3 tablespoons barbecue sauce ( choose your own favourite )
1 tablespoon oil ( plus extra for frying )
1 tablespoon oil
1/2 cup onion , finely chopped
1 cup mango , diced
1 cup orange juice ( fresh or pure )
1 teaspoon hot pepper , chopped ( in Chili they use scotch bonnet or habanero )
2 -3 tablespoons honey ( to taste )
1/2 teaspoon salt
1 cup corn kernel ( frozen or canned )
2 tablespoons cilantro ( finely chopped )
2 tablespoons onions , finely chopped ( red onion preferred )
3 tablespoons bell peppers , red , finely chopped ( approximate amount )
1 tablespoon rice vinegar ( or use cider vinegar )
2 tablespoons oil ( olive oil if you prefer )
salt and pepper

Nutrision Information

Servings Per Recipe
2
Calories
580
Sugar
58g
Fat
26g
Chilean Fish with Honey-Mango Sauce is a delicious and colorful dish that is perfect for seafood lovers. The fish is baked to perfection and is complemented by the sweet and spicy honey-mango sauce. The addition of the stir-fried corn kernels and the garnish of cilantro, onion, and red pepper provides a crunchy and zesty touch to the dish. This recipe is easy to follow and yields impressive results!

Instructions

1.Preheat oven to 375°F (190°C).
2.Place the fish fillets in a small baking dish and brush each with barbecue sauce.
3.Bake the fish fillets for 15-20 minutes, or until just cooked through.
4.In the meantime, heat 1 tablespoon oil in a skillet over medium heat. Add the onions and cook for 5 minutes, or until they become translucent.
5.Add the mango, orange juice, hot pepper, honey, and salt. Stir well and simmer until thickened, about 15 minutes.
6.In another skillet, heat a little bit of oil over medium-high heat. Add the corn kernels and stir-fry for 5-7 minutes, or until golden brown.
7.Serve the fish fillets drizzled with the honey-mango sauce and sprinkle with cilantro, onion, and red pepper. Serve the corn kernels on the side.

PROS

The combination of sweet and spicy flavors in this dish is sure to excite your taste buds.
The fish is baked, making it a healthier option than frying.

This recipe is easy to follow and is a great way to incorporate more fish into your diet.

CONS

Some people may find the sauce too sweet or spicy.
The preparation time for this recipe can be long due to the simmering time of the sauce.

Fish can be expensive, so this dish may not be budget-friendly for everyone.

HEALTH & BENEFITS

Fish is a great source of protein and omega-3 fatty acids, which are essential for good health.
The mango in the sauce is a great source of vitamin C and antioxidants. The hot pepper in the sauce contains capsaicin, which has been linked to reducing inflammation and pain.

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