Informations supplémentaires
30 min.
|
649 kcal
|
easy
|
|
Printable version
1. Setup
Preheat the oven to 350°F. Peel the **mango**. Cut the **mango** and the **pepper** into cubes. Chop the **shallot**, the **green onion**, the **chili pepper** and the **cilantro**. Zest the **lime** and cut it in half.
2. Marinate the fish
In a bowl, mix the **patted haddock fillets** with the **spices**, the **lime zest**, the **juice of half a lime** and a drizzle of olive oil.
3. Cook the rice
Rinse the **rice**. In a pot, combine the **rice** with the **coconut milk** and {{"2p": "180", "3p": "100"}} ml of water. Mix well. Bring to a boil. Reduce the heat and cover. Cook __10-12 minutes__.
4. Cook the fish
Spread the **pieces of fish** on a baking sheet. Cook in the oven for __10-12 minutes__.
5. Make the mango salsa
In a bowl, combine the **mango**, the **bell pepper**, the **shallot**, the **green onions**, the **chopped cilantro**, the **chili pepper**, to taste ##(caution! spicy)## and the **juice of half a lime**.
6. Plate your dish
Serve the **haddock** with the **coconut rice** and the **mango salsa**. Bon appétit!
2unitHaddock Loins
1unitMango(s)
1unitRed Bell Pepper(s)
1unitCilantro
30mlJerk Mix
2unitGreen Onion(s)
140gBasmati Rice
1unitLime
200mlCoconut Milk
1unitShallot
1unitFresh Chili Pepper
What you need
Pot, bowls, baking sheet, zester.
649 kcal
Amount
% daily value
Amount
% daily value
carbohydrate
85g
28%
fat
21g
32%
cholesterol
54mg
18%
fiber
5g
20%
protein
31g
saturated
18g
90%
sodium
88mg
4%
sugar
21g
trans
0g