MANGO SOLE RECIPES

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PAN-FRIED TILAPIA WITH FRESH PINEAPPLE AND MANGO SALSA ...



Pan-Fried Tilapia with Fresh Pineapple and Mango Salsa ... image

This tropical-flavored pan-fried tilapia dinner is perfect for warm summer nights. It's also gluten-free, paleo-friendly and ready in just 15 minutes. Tilapia filets cook in just a matter of minutes, but you could substitute it for any type of flaky white fish. Serving the fish with a mixture of pineapple, mango, basil and avocado makes it deliciously sweet and tangy. Don't forget the lime juice! It adds acidity and zest to the dish. If you like, double the amount of salsa and serve on tacos, or plain with tortilla chips for a sweet and savory snack!

Provided by Suzan Najjar

Total Time 15 minutes

Yield 4 serving(s)

Number Of Ingredients 9

4 (4 ounce) tilapia fillets
salt and freshly ground black pepper
1 tablespoon olive oil
½ cup diced mango
½ cup diced pineapple
2 tablespoons chopped fresh basil
1 tablespoon lime juice
2 tablespoons olive oil
½ cup diced avocado

Steps:

  • Season tilapia with salt and black pepper. Heat 1 tablespoon oil in a skillet over medium-high heat. Sear tilapia in hot oil until the flesh is firm and flakes easily, 2 to 3 minutes per side. Mix mango, pineapple, basil, lime juice, and 1 tablespoon of oil together in a small bowl; season with salt and pepper. Gently fold avocado into the salsa just before serving with the tilapia.

SOLE GOUJONS WITH MANGO & LIME DIP RECIPE | BBC GOOD FOOD



Sole goujons with mango & lime dip recipe | BBC Good Food image

Coat strips of white fish fillets with breadcrumbs, then bake for a delicious make-ahead canapé, perfect for entertaining or a party buffet

Provided by Justine Pattison

Categories     Buffet, Canapes, Snack

Total Time 40 minutes

Prep Time 30 minutes

Cook Time 10 minutes

Yield 12

Number Of Ingredients 13

4 skinless sole or plaice fillets, each about 85g
50g plain flour
2 large eggs
200g panko or coarse dried breadcrumbs
4 tsp medium curry powder
½ tsp fine sea salt
spray oil
100g half-fat crème fraîche
4 tbsp mayonnaise
2 tbsp mango chutney
finely grated zest 1 lime
juice 1 lime
small pack coriander , leaves only, finely chopped

Steps:

  • Put the fish on a board and cut each fillet on the diagonal into about 12 slivers. You should end up with around 48 finger-sized pieces of fish. Put the flour in a bowl and season.
  • Beat the eggs in a medium bowl. Sprinkle half the breadcrumbs into a large bowl and stir in half the curry powder. Toss the fish pieces with the seasoned flour, then take one at a time and dip into the beaten egg, then coat in breadcrumbs evenly.
  • Put on a tray lined with baking parchment while the rest are prepared, adding the reserved breadcrumbs and remaining curry powder to the large bowl after coating roughly half the fish pieces. Spray all the fish generously with oil and season again. Can be covered with cling film at this stage and kept in the fridge for up to 8 hrs before baking (or to freeze, see tips below, left.
  • Heat oven to 220C/200C fan/gas 7. Bake the goujons for 8-10 mins until golden and crisp. To make the dipping sauce, mix all the ingredients in a bowl, then soon into a serving dish or dishes.

Nutrition Facts : Calories 174 calories, FatContent 7 grams fat, SaturatedFatContent 2 grams saturated fat, CarbohydrateContent 18 grams carbohydrates, SugarContent 3 grams sugar, FiberContent 1 grams fiber, ProteinContent 9 grams protein, SodiumContent 0.8 milligram of sodium

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