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


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; 12 g total fat; 6 g saturated fat; 2 g polyunsaturated fat; 3 g monounsaturated fat; 98 mg cholesterol; 243 mg sodium. 639 mg potassium; 21 g carbohydrates; 2 g fiber; 9 g sugar; 37 g protein; 0 g trans fatty acid; 1344 IU vitamin a; 42 mg vitamin c; 0 mg thiamin; 0 mg riboflavin; 4 mg niacin equivalents; 1 mg vitamin b6; 61 mcg folate; 1 mcg vitamin b12; 44 mg calcium; 2 mg iron;