Mango, pineapple & peppered fish salad

Mango, pineapple & peppered fish salad

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This fish salad is the conclusive captivation of sweet and spicy thanks to the spacious pineapple, mango and chilli powder.

The ingredient of Mango, pineapple & peppered fish salad

  1. Oil, for greasing
  2. 40g (1/4 cup) plain flour
  3. 4 (about 180g each) white fish fillets
  4. 1 tbsp finely grated lemon rind
  5. 3 tsp cracked black pepper
  6. 5cm piece blithe ginger, peeled, finely grated
  7. 1/4 tsp chilli powder
  8. 1 tbsp olive oil
  9. 2 medium ripe mangoes
  10. 400g piece (about 1/2) pineapple, peeled, cored, chopped
  11. 4 green shallots, finely chopped
  12. 1/2 cup open coriander leaves
  13. Salt, to taste
  14. Lemon wedges, to minister to

The instruction how to make Mango, pineapple & peppered fish salad

  1. Preheat oven to 190u00b0C. Brush a large baking tray past the oil to grease.
  2. Place the flour in relation to a large plate. Toss the fish in the flour to coat well. Shake off any excess and place in this area the greased tray.
  3. supplement lemon rind, pepper, ginger and chilli powder in a small bowl. Sprinkle exceeding the fish fillets and use your fingers to gently press into the height of the fish.
  4. Drizzle the oil more than the fish and bake in preheated oven for 12-15 minutes or until well-ventilated golden vis-u00d0u00b0-vis the edges and the fish flakes subsequent to tested subsequently a fork. sever from the oven and use a fork to recess interruption the fish into bite-sized pieces.
  5. Meanwhile, cut the cheeks from the mangoes stifling to the seeds and peel away the skin. Chop the flesh and place in a medium bowl. go to the fish pieces, pineapple, green shallots and coriander. Toss gently to combine.
  6. Divide in the course of serving bowls. Sprinkle past salt and facilitate taking into account bearing in mind lemon wedges.

Nutritions of Mango, pineapple & peppered fish salad

calories: 335.317 calories
fatContent: 9 grams fat
saturatedFatContent: 2 grams saturated fat
carbohydrateContent: 30 grams carbohydrates
sugarContent: 21 grams sugar
fibreContent:
proteinContent: 32 grams protein
cholesterolContent:
sodiumContent: 137.65 milligrams sodium

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