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.

Source: Midwest Living


Recipe Summary

40 mins
3 hrs


Ingredient Checklist


Instructions Checklist
  • 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.

  • Meanwhile, thaw fish, if frozen. Rinse; pat dry. Preheat oven to 300°. 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.

  • 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

350 calories; total fat 12g; saturated fat 6g; polyunsaturated fat 2g; monounsaturated fat 3g; cholesterol 98mg; sodium 243mg; potassium 639mg; carbohydrates 21g; fiber 2g; sugar 9g; protein 37g; trans fatty acidg; vitamin a 1344IU; vitamin c 42mg; thiaminmg; riboflavinmg; niacin equivalents 4mg; vitamin b6 1mg; folate 61mcg; vitamin b12 1mcg; calcium 44mg; iron 2mg.