Caribbean White Fish with Mango-Orange Relish | Midwest Living

Caribbean White Fish with Mango-Orange Relish

Caribbean White Fish with Mango-Orange Relish

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  • Makes: 6 servings
  • Hands On 40 mins
  • Total Time 3 hrs

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Lightly pan-fried white fish gets a refreshing lift from a sweet confetti of oranges and chopped mango. Pair with rice or couscous for an easy meal.


  • 1 mango, peeled and chopped
  • 2 medium oranges, peeled and sectioned
  • 1/2 cup chopped bottled roasted red sweet pepper
  • 1/3 cup orange juice
  • 2 tablespoons dry white wine
  • 1 tablespoon snipped fresh cilantro
  • 2 1/2 pounds fresh or frozen skinless sea bass, turbot or desired white fish fillets, about 1/2 inch thick
  • 2/3 cup all-purpose flour
  • 2 teaspoons ground cardamom
  • 1/4 cup butter
  • Snipped fresh chives


  1. For Mango-Orange Relish: In a medium bowl, combine the mango, oranges, roasted red sweet pepper, orange juice, wine and cilantro. Chill, covered, for 2 to 4 hours before serving.
  2. Meanwhile, thaw fish, if frozen. Rinse; pat dry. Preheat oven to 300 degrees . On a sheet of waxed paper or in a shallow dish, combine flour and cardamom. Coat both sides of each fillet with the mixture; shake off excess flour.
  3. In a 12-inch, preferably nonstick skillet, melt 2 tablespoons of the butter. Add two or three of the fillets in a single layer. Cook fish over medium-high heat for 2 to 4 minutes or until golden brown. Turn carefully. Cook about 4 minutes more or until golden and fish flakes easily with a fork. Drain on paper towels. Keep warm in the oven while cooking remaining fish in remaining butter. Serve fish topped with Mango-Orange Relish and chives.

Nutrition Facts

(Caribbean White Fish with Mango-Orange Relish)

Servings Per Recipe 6, sodium (mg) 243, fiber (g) 2, cal. (kcal) 350, carb. (g) 21, iron (mg) 2, pro. (g) 37, chol. (mg) 98, Fat, total (g) 12, Niacin (mg) 4, Pyridoxine (Vit. B6) (mg) 1, Thiamin (mg) 0, Riboflavin (mg) 0, Potassium (mg) 639, calcium (mg) 44, Folate (µg) 61, Cobalamin (Vit. B12) (µg) 1, Monounsaturated fat (g) 3, Polyunsaturated fat (g) 2, sat. fat (g) 6, vit. A (IU) 1344, vit. C (mg) 42, Trans fatty acid (g) 0, sugar (g) 9

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