Grilled Halibut with Ginger-Mango Chutney - Blog - Persona Nutrition

Grilled Halibut with Ginger-Mango Chutney

This chutney is so good you’ll want to eat it plain! It also tastes good as a topping for grilled chicken breast or any other firm, white fish, such as bass or shark. Make extra and keep in the refrigerator for up to one week to use as a topping on leftovers. (According to Elizabeth, it’s also rich in vitamin C, vitamin A, folic acid, and iron!)

Ingredients:

Chutney:

cooking spray

2 cups red onion, finely chopped or minced

2 firm mangos, peeled, pitted, and cubed

1 cup tomato, chopped

3 tablespoons fresh ginger, minced

2 tablespoons garlic, minced

2 limes, juiced

3 tablespoons orange juice

1/4 cup vermouth

3 tablespoons brown sugar

3 tablespoons rice wine vinegar

 

Halibut:

4 (6-ounce) thick halibut fillets

olive oil cooking spray

coarse salt

fresh-ground black pepper

 

Directions:

1) To make chutney: Spray a large nonstick skillet with cooking spray, heat over medium heat. Add onions and saute for 5 minutes, stirring occasionally. Add mango, tomato, ginger, and garlic and cook until heated through, about 7 minutes. Stir in lime juice, orange juice, vermouth, brown sugar, and vinegar. Bring to a gentle boil, reduce heat, and simmer for 15 minutes. Set aside.

2) Heat grill. Spray fish with olive oil spray and sprinkle with salt and pepper. Grill for 3 to 5 minutes a side, or until fish is flaky and no longer transparent throughout.

3) Top each serving of fish with 1/2 cup of chutney. Makes 4 servings.

Nutritional Analysis per serving: 364 Calories; 11 percent fat (4.64 grams); <1 gram saturated fat; 43 percent protein; 46 percent carbohydrate; 4.4 grams fiber.

 

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This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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