Spiced John Dory with Mango Salsa

Marinated John Dory fillets pan-seared and served with a fresh, vibrant mango, tomato, and lime salsa.

Gluten-Free Dairy-Free Healthy Seafood High Protein Mango Pan-Fried

Estimated Nutrition

Calories

264.1

kcal / serving

1056.4 kcal total

Carbs

25.9g

per serving

103.6 g total

Fat

5.1g

per serving

20.2 g total

Protein

28.7g

per serving

114.8 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

CondimentsSauces

Lime Marmalade

Fruits

piece

Orange

zest and juice only

piece

Lemon

zest and juice only

piece

Mango

peeled, stone removed, finely chopped

piece

Lime

juice only

NutsSeeds

2.5

Fennel Seed

ground

2.5

Cumin

ground

pinch

Salt

to taste

pinch

Black Pepper

freshly ground, to taste

OilsFats

Olive Oil

Seafood

600

John Dory Fillets

4 fillets

Vegetables

piece

Tomato

seeds removed, finely chopped

piece

Red Onion

finely chopped

piece

Green Chilli

mild, finely sliced into rings

Method

Combine the mango, tomato, onion, chilli, and lime juice in a separate bowl and season.

Mix citrus zests, marmalade, and spices in a bowl, adding juices to create a runny marinade.

Pour the marinade over the fish fillets and set aside for 20 minutes.

Heat olive oil in a pan and cook fillets flesh-side down for 2 minutes per side until cooked.

Serve fish fillets on top of a spoonful of mango salsa.