Grilled Cod Steaks with Mango Salsa
Nutritional values
(Percentage of daily recommendation)
| Calorie | 305 cal. | (15 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 23.4 μg | (39 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.3 mg | (119 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 8.6 μg | (19 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 101 mg | (106 %) | ||
| Potassium | 1,151 mg | (29 %) | ||
| Calcium | 107 mg | (11 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 462 μg | (231 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 257 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 16 g |
Ingredients
- For the fish
- 2 garlic cloves
- 150 milliliters lemon juice
- 2 Tbsps White vinegar
- 2 Tbsps soy sauce
- 2 Tbsps olive oil (plus more for grill grates)
- 2 tsps freshly grated ginger
- Chili powder
- 4 Cod (each 200 grams)
- salt
- For the salsa
- 1 Mango
- ½ red Bell pepper
- 2 scallions
- 1 red chili pepper
- ½ Cucumber
- 1 Tbsp chopped cilantro
- 3 Tbsps lemon juice
- salt
Preparation steps
For the fish: In a bowl, whisk together the lemon juice, vinegar, soy sauce, oil, ginger and chile powder. Peel the garlic, press through a garlic press and add to the lemon marinade.
Rinse the cod, pat dry, place in a shallow dish, pour the marinade over, cover and refrigerate 1 hour.
For the salsa: Peel the mango, cut the flesh from the pit and dice small. Rinse the pepper, halve lengthwise, remove the seeds and white ribs and finely chop. Rinse, trim and thinly slice the scallions.
Rinse the chile, remove the seeds if desired and finely chop. Rinse the cucumber and cut into small pieces. In a bowl, mix together the mango, red bell pepper, scallions, chile, cucumber, cilantro and lemon juice, season with salt.
Preheat the grill to medium and lightly oil the grates. Lift the cod from marinade, pat dry, season with salt and grill 3-4 minutes per side.
Serve the cod with the mango salsa.
