Diabetes Forecast

Thai-Style Halibut With Mango Relish

Per Serving

Thai-Style Halibut With Mango Relish

Makes: 4 servings
Serving Size: 1 fillet with 1/3 rounded cup relish
Calories 230
Fat 7 g
Saturated Fat 1 g
Trans Fat 0 g
Carbohydrate 13 g
Fiber 2 g
Sugars 11 g
Cholesterol 70 mg
Sodium 430 mg
Potassium 790 mg
Protein 27 g
Phosphorus 350 mg
Choices: Fruit 1, 3 Lean Protein 3.5, Fat 0.5
  • Makes: 4 servings
  • Serving Size: 1 fillet with 1/3 rounded cup relish
  • Cooking Time: 14 minutes


1 1/2 Tbsp. grapeseed or peanut oil, divided
3 scallions, thinly sliced, green and white parts divided
1 thai chile pepper or 1/2 small jalapeno, minced
1 large ripe, firm mango, peeled, pitted, and cut into 1/2-inch cubes (2 cups)
1 tsp. naturally brewed, reduced-sodium soy sauce
1 Tbsp. lime juice
4 (5-ounce) halibut or barramundi fillets, patted dry
1/2 tsp. sea salt
1/4 tsp. freshly ground black pepper
1 Tbsp. chopped fresh cilantro or basil


  1. Heat 1/2 tablespoon of the oil in a medium nonstick skillet over medium heat. Add the white part of the scallions and the chile pepper and sauté until the scallions begin to caramelize, about 3 1/2 minutes. Add the mango and soy sauce and cook, while stirring, until the mango is softened, about 7 minutes. Stir in the lime juice and green part of the scallions, transfer to a bowl, and set aside.
  2. Season the fish with the salt and pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the fillets and sauté until cooked through and lightly browned, about 3 minutes per side. (Note: Prepare in batches, if necessary.)
  3. Top the fillets with the mango relish, sprinkle with the cilantro, and serve.

Tip: Mango is a fruit you'll find during the holiday season. Rather than just thinking of fruit as a snack, it's delicious accompanied by halibut or barramundi in this entrée. Need a change of taste? This recipe works equally well using boneless, skinless chicken thighs in place of the fish. Simply sauté until the chicken is well done. Serve this inspired entrée alongside vegetables and whole grains, like steamed greens and brown rice.


Recipe Finder

Show me recipes in: