Directions:
- In a bowl put in the marinade ingredients, whisking to combine.
- Add the fish strips to the marinade and turn to coat well. Cover and refrigerate for 2 to 4 hours.
- In the meantime prepare the Fresh Mango Salsa. Place the mango, red onion, cilantro, red chili, lime juice, orange juice, sugar and cumin powder in a bowl. Season the salsa with freshly ground black pepper; refrigerate.
- To cook the fish: Drain the marinade from the fish. Toss the fish strips with the flour, dip into the beaten egg and coat with Panko.
- Heat the oil in a large cast-iron pan or non-stick pan until hot. Lower the heat to medium and shallow fry the fish strips for about 2 - 3 minutes on each side. Remove with a slotted spoon and drain on paper towels. Serve warm with the fresh mango chutney, lime wedges, and sweet potato fries, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 349.68 Kcal (1464 kJ) | ||
| Calories from fat | 107.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12g | 18% | |
|---|---|---|---|
| Cholesterol | 151mg | 50% | |
| Sodium | 551.5mg | 23% | |
| Potassium | 861.15mg | 18% | |
| Total Carbs | 34.67g | 12% | |
| Sugars | 28.07g | 112% | |
| Dietary Fiber | 4.7g | 19% | |
| Protein | 29.25g | 58% | |
| Vitamin C | 94.1mg | 157% | |
| Iron | 2.5mg | 14% | |
| Calcium | 78mg | 8% | |
| Amount Per 100 g | |||
| Calories | 87.82 Kcal (368 kJ) | ||
| Calories from fat | 27.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.01g | 18% | |
|---|---|---|---|
| Cholesterol | 37.92mg | 50% | |
| Sodium | 138.51mg | 23% | |
| Potassium | 216.28mg | 18% | |
| Total Carbs | 8.71g | 12% | |
| Sugars | 7.05g | 112% | |
| Dietary Fiber | 1.18g | 19% | |
| Protein | 7.35g | 58% | |
| Vitamin C | 23.6mg | 157% | |
| Iron | 0.6mg | 14% | |
| Calcium | 19.6mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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