Mango Chutney Glazed Fish
Ingredients
- MANGO CHUTNEY ⓘ
- 1/4 cup vegetable oil (more or less) ⓘ
- 1 cup red onion, diced
- 1 cup red bell pepper ⓘ
- 1/2 cup green bell pepper (more if you choose) ⓘ
- 1/2 cup orange bell pepper (more if you choose) ⓘ
- 2 tablespoons minced fresh ginger ⓘ
- 1 -2 tablespoon minced jalapeno pepper (optional) ⓘ
- 1 1/2 cups white vinegar ⓘ
- 1 cup white sugar ⓘ
- 3 cups mangoes, cut in 1/2-inch dice ⓘ
- FISH ⓘ
- 2 teaspoons freshly grated gingerroot
- 2 garlic cloves, crushed ⓘ
- 1/3 cup prepared mango chutney ⓘ
- 3/4 teaspoon ground coriander ⓘ
- 3/4 teaspoon ground cumin
- 3/4 teaspoon ground turmeric ⓘ
- 1 3/4 tablespoons oil ⓘ
- 4 white fish fillets, cutlets ⓘ
- 2/3 cup plain low-fat yogurt ⓘ
Instructions
- MANGO CHUTNEY: Can be stored up 2 weeks.
- In a saucepan, heat oil over medium-high heat until hot but not smoking.
- Add red onion, and cook until translucent, 4 to 5 minutes. Add green, yellow and red peppers. Stir for 1 minute.
- Add ginger, jalapeno peppers (if using), white vinegar, white sugar and mangoes.
- Simmer for 15-20 minutes, stirring occasionally, until the liquid has thickened slightly.
- Remove from heat, and allow to cool to room temperature. *Store in airtight container, refrigerated for up to 2 weeks.* Yield 4 cups, can be used on chicken, pork, vegetables and pasta to name a few.
- FISH:
- Combine ginger, garlic, chutney and spices well.
- Marinate fish in mixture for at least 30 minutes.
- Heat oil in saucepan over moderate heat; cook fish 4-5 minutes on each side, or until cooked.
- Combine yogurt and cucumber together well.
- Serve fish with yogurt and salad; & a nice Sauvignon Blanc or White Zinfandel.
Nutrition & Diet Analysis (per serving)
1097
kcal
55% DV
Protein
Fat
Carbs
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).