This is a really great recipe for entertaining, but it is equally satisfying for a family night of healthy eating, with the mango salsa providing the zing to the meal. This recipe is quick and easy to prepare.
| Recipe information |
| Serves: 4 |
| Prep time: 10 mins |
| Cooking time: 15 mins |
| Recipe nutrition (per serving |
| Calories: 285 |
| Carbs: 7.5 grams |
| Protein: 28 grams |
| Fat: 15.6 grams |
Ingredients – barbecued seafood
- Mixed seafood – salmon, trout, mackerel, rainbow trout, prawns, squid
- Extra virgin, cold pressed olive oil
- Rocket leaves, to serve
- Lemon wedges, to serve
Ingredients – mango salsa
- 1 mango, chopped finely
- 1/2 red (Spanish) onion, finely chopped
- 1/2 avocado, seeded, peeled and finely chopped
- 2 Tbsp lemon juice
- 1 Tbsp fresh mint, chopped finely
- Salt to taste
Method – barbecued seafood
- Brush the fish and other seafood with some olive oil.
- Barbeque the fish and seafood until they are cooked.
- Add the rocket leaves to a large serving platter.
- Arrange the seafood on the rocket leaves.
- Garnish with the lemon wedges.
- Serve with the bowl of mango salsa.
Method – mango salsa
- Combine all ingredients in a bowl and season with the salt to taste.
Nutrition information
| Nutrition Information | Amount | % Daily Value |
|---|---|---|
| Calories | 285 | 14.3% |
| Calories from fat | 14.1 | 49.5% |
| Total fat | 15.6 g | 23.6% |
| Saturated fat | 3.0 g | 14.9% |
| Cholesterol | 160 mg | 52.1% |
| Sodium | 199 mg | 8.3% |
| Carbohydrate | 7.5 g | 3.3% |
| Dietary fibre | 1.6 g | 5.3% |
| Sugars | 4.4 g | n/a |
| Protein | 28.0 g | 18.7% |
The % daily values are based on a diet of 2000 calories per day
These are approximate values.
