1 serving (200 grams) contains 250 calories, 30.0 grams of protein, 8.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 82.4 mg | 27% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 17.6 g | 6% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 11.8 g | ||
| protein | 35.3 g | 70% | |
| Vitamin D | 235.3 mcg | 1176% | |
| Calcium | 35.3 mg | 2% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 470.6 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Grilled fish with mango salsa
Grilled fish with mango salsa is a flavorful dish combining lean protein from fish with tropical sweetness from mangoes. Common in coastal cuisines across the Caribbean, Southeast Asia, and South America, its preparation emphasizes freshness and light, healthy ingredients. Fish such as snapper, cod, or tilapia provide high-quality protein and omega-3 fatty acids, while the mango salsa offers essential vitamins like vitamin C and A, along with fiber for digestion. Often seasoned with lime juice, herbs, and mild spices, the dish is low in saturated fat but rich in flavor and nutrients, making it a balanced option for many diets.
Health Benefits
- Supports heart health due to omega-3 fatty acids found in fish, which can lower inflammation and improve cholesterol levels.
- Boosts immune function with vitamin C from mangoes, an antioxidant that helps protect against cellular damage.
- Promotes eye health thanks to vitamin A in mangoes, essential for maintaining good vision and preventing night blindness.
Dietary Considerations
Selection and Storage
Store fresh fish in the refrigerator and consume within 1-2 days. Mango salsa can be stored in an airtight container in the fridge for up to 3 days. Avoid freezing the salsa as it may lose its texture.
Common Questions About Grilled fish with mango salsa Nutrition
What is the nutritional content of grilled fish with mango salsa?
Grilled fish with mango salsa is a nutritious dish, offering approximately 150-250 calories per serving (depending on the type of fish and portion size). It is high in protein, providing around 25-30 grams per serving, and contains essential vitamins like vitamin A, vitamin C (from mango salsa), and omega-3 fatty acids from the fish. It's also low in saturated fats and rich in minerals like potassium and selenium.
Can I eat grilled fish with mango salsa on a low-carb or keto diet?
Grilled fish is keto-friendly and low-carb due to its high protein and fat content with zero carbohydrates. However, mango salsa contains natural sugars and may not be ideal for strict keto diets as it adds about 12-15 grams of carbs per ¼ cup. You can modify the salsa by reducing the mango or replacing it with lower-carb fruits like avocado or cucumber.
What are the health benefits of eating grilled fish with mango salsa?
Grilled fish is an excellent source of lean protein and omega-3 fatty acids, which support heart health, brain function, and inflammation reduction. The mango salsa adds antioxidants, dietary fiber, and vitamin C, boosting immune function and improving digestion. This combination provides a balanced and heart-healthy option rich in essential nutrients.
What is a recommended serving size for grilled fish with mango salsa?
A recommended serving size for grilled fish is 3-4 ounces (85-113 grams), paired with about ¼ to ½ cup of mango salsa. This portion provides a well-balanced meal that aligns with dietary guidelines for protein, healthy fats, and fiber intake without excessive calories.
How does grilled fish with mango salsa compare to other fish dishes?
Grilled fish with mango salsa is a lighter, more nutrient-dense option compared to heavier preparations like fried fish or creamy-based dishes. The grilling method preserves the fish's nutritional value while reducing added fats. The fresh mango salsa offers a naturally sweet and tangy topping, making it a healthier alternative to calorie-dense sauces or breading.
