BBQ seafood with mango salsa

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.

Nutrition rundown

• High-protein meal delivering nearly 74% of daily protein needs, ideal for muscle repair and satiety.
• Good fibre contribution (15% daily value) from mango, avocado, onion and rocket.
• Moderate cholesterol (largely from prawns and fish) but balanced by heart-healthy unsaturated fats from olive oil and fish.
• Naturally low in refined carbohydrates and free from processed sugars.
• Sodium remains moderate assuming only light seasoning.
• Balanced macronutrient profile: high protein, healthy fats, and moderate natural carbohydrates.
• Rich in omega-3 fatty acids (EPA & DHA) which are powerful anti-inflammatory fats from salmon, trout and mackerel, supporting heart, brain and eye health.
• Vitamin D is especially high in salmon and mackerel; supports immunity and bone health.
• Vitamin B12 often over 100% DV per serve; critical for nerve function and red blood cell production.
• Iodine is important for thyroid function (especially from prawns and marine fish).
• Selenium is a strong antioxidant mineral supporting immune health.
• Zinc supports wound healing and immune function.
• Iron helps oxygen transport; moderate levels from seafood.
• Phosphorus is essential for bones and energy metabolism.
• Choline is important for brain and liver function.
• Coenzyme Q10 (CoQ10) supports cellular energy production and is found in fatty fish.
• The mango salsa contains vitamin C (boosts collagen production and immunity), betacarotene (supports skin and eye health), vitamin E (antioxidant), vitamin K (bone health), folate (cell repair and DNA synthesis), vitamin K (regulate blood pressure and fluid balance), magnesium (muscle and nerve function), polyphenols & carotenoids (antioxidants), prebiotics (gut health).

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

1. Brush the fish and other seafood with some olive oil.
2. Barbeque the fish and seafood until they are cooked.
3. Add the rocket leaves to a large serving platter.
4. Arrange the seafood on the rocket leaves.
5. Garnish with the lemon wedges.
6. Serve with the bowl of mango salsa.

Method – mango salsa

1. Combine all ingredients in a bowl and season with the salt to taste.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.