Seafood Mango Stir Fry

May 21, 2023May 21, 20230 11
Healthy and Delicious Seafood Mango Stir Fry
in Seafood

Prep

20 min

Cook

15 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 lb swordfish ( or other very firm fish )
1/4 lb shrimp
1/2 lb sea scallops
1 mango , peeled and cut into bite-sized pieces
1 cup snow peas
1 red bell pepper , sliced
1 small onion , sliced
3 garlic cloves , minced
1 tablespoon canola oil
1 mango , peeled and sliced
1 red chili pepper
1 tablespoon rice vinegar
3 tablespoons soy sauce
1 teaspoon lime juice
2 tablespoons Splenda brown sugar blend ( or use regular brown sugar )
1/2 cup cilantro
1 tablespoon ginger , minced

Nutrision Information

Servings Per Recipe
4
Calories
329
Sugar
17g
Fat
10g
This seafood mango stir fry is the perfect healthy dinner recipe. With a variety of fresh ingredients like swordfish, shrimp, snow peas, and red bell pepper, it's packed with flavor and nutrition. The addition of mango adds a touch of sweetness that pairs perfectly with the spicy kick of the red chili pepper and ginger. This recipe is great for anyone looking for a tasty and healthy way to get in their daily dose of protein and veggies. It's easy to make, customizable, and can be served with rice or noodles for a complete meal.

Instructions

1.In a small bowl, mix together rice vinegar, soy sauce, lime juice, and Splenda brown sugar blend.
2.In a large pan, heat canola oil over medium-high heat.
3.Add swordfish and shrimp to the pan and cook until the fish is brown and fully cooked, about 3-4 minutes per side.
4.Add sea scallops, snow peas, red bell pepper, onion, garlic, and ginger to the pan and stir fry until the vegetables are crisp-tender, about 2-3 minutes.
5.Add mango and red chili pepper to the pan and stir fry for an additional 1-2 minutes.
6.Drizzle the mixture with the prepared sauce and stir to combine.
7.Garnish with cilantro and serve over rice or noodles.

PROS

This seafood stir fry is packed with healthy ingredients like mango, snow peas, and red bell peppers.

It’s a great way to get in your daily dose of vitamins and minerals and provides healthy protein from the seafood.

The dish is also low in fat and sugar.

CONS

The recipe calls for swordfish, which is high in mercury.

Consuming too much swordfish can be harmful to your health.

If you’re concerned about your mercury intake, substitute a different type of seafood, like salmon or shrimp.

HEALTH & BENEFITS

This seafood stir fry is loaded with health benefits. Mango, for example, is rich in vitamin C and vitamin A, which are important for healthy skin and immune function.
Snow peas are low in calories and high in fiber and vitamin C.
Red bell peppers are also high in vitamin C and are a great source of antioxidants.

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