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

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Recipe Summary test

hands-on:
40 mins
total:
3 hrs
Servings:
6
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Ingredients

Ingredient Checklist

Directions

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.

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  • 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; fat 12g; cholesterol 98mg; saturated fat 6g; carbohydrates 21g; mono fat 3g; poly fat 2g; insoluble fiber 2g; sugars 9g; protein 37g; vitamin a 1344IU; vitamin c 41.6mg; thiamin 0.4mg; riboflavin 0.3mg; niacin equivalents 4.2mg; vitamin b6 0.8mg; folate 61.4mcg; vitamin b12 0.6mcg; sodium 243mg; potassium 639mg; calcium 44mg; iron 1.5mg.
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