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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Grouper with Mango Salsa
 
Source: dLife

Grouper fillets with fresh mango and sweet peppers.

Rating:
Prep Time: 13 minutes
Cook Time: 20 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 170.6
Total Carbs 13.2 g
Dietary Fiber 1.7 g
Sugars 10.3 g
Total Fat 1.6 g
Saturated Fat 0.4 g
Unsaturated Fat 1.3 g
Potassium 1,563.4 mg
Protein 25.6 g
Sodium 361.7 mg
Dietary Exchanges
1 Fruit, 1/4 Vegetable, 3 1/2 Very Lean Meat
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings
Ingredients
1.5 cup Mango, fresh, slices , finely chopped
0.5 cup red bell peppers, sliced
0.33 cup fresh chopped red onion , finely
0.25 cup fresh cilantro , chopped
2 tbsp fresh lime juice
0.5 tsp salt , divided
1 lb grouper fillets, raw (4 -4oz fillets)
0.25 tsp ground red pepper (cayenne)
1 cooking spray
1 pinch fresh cilantro (optional)


Directions
1 Preheat oven to 425°F.
2 In small bowl, combine mango, sweet red pepper, onion, chopped cilantro, lime juice, and 1/4 teaspoon salt. Toss well to combine. Set aside or chill.
3 Coat 11" x 7" x 1-1/2" baking dish with cooking spray.
4 Sprinkle fillets evenly with remaining 1/4 teaspoon salt and ground red pepper, arrange in baking dish.
5 Bake 20 minutes or until fish flakes easily with fork.
6 Serve with mango salsa. Garnish with cilantro sprigs, if desired.


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