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Nutrition

Limey sea bream and mango salsa


Catch of the day.

Nutritious and delicious. Serve this elegant fish dish with roast potatoes and a peashoot salad. 

Nutritional information (per serving)

  • Energy (kJ): 1,931 kJ

  • Energy (kcal): 462 kcal

  • Fat: 19g (of which saturates: 3g)

  • Carbohydrate: 50g (of which sugars: 23g)

  • Protein: 25g

  • Salt: 0.21g

Good to know

Cooking time: 35 minutes

Calories: Under 500 calories

Fruit and Veg: 2 of your 5 a day

Shopping list for 2 people

350g salad potatoes

1 mango

4 tbsp olive oil

125g baby plum tomatoes

1 tsp honey

1 spring onion

2 bream fillets

1 lime

40g pea shoots

1⁄2 red chilli


Recipe for Limey Sea Bream and Mango Salsa

1. Start the prep

Preheat your oven to 200°C. Quarter the salad potatoes (no need to peel). Peel the mango then stand it upright on your chopping board. Slice down either side of the stone to give you two ‘cheeks’. Slice any remaining flesh from the stone, then chop the mango into 1cm pieces.

2. Cook the potatoes

Pop the potatoes on a large baking tray in a single layer. Drizzle with oil, then season with salt and pepper. Toss to coat, then spread out and roast on the top shelf of your oven until golden, 25-30 mins. Turn halfway through cooking.

3. Finish the prep

While the potatoes cook, halve the tomatoes and pop them in a large bowl and set aside.

Trim and thinly slice the spring onion. Zest and halve the lime.

Finely chop the coriander (stalks and all). Halve the chilli lengthways, deseed then finely chop.

Pour one tablespoon of olive oil into a large bowl. Add the honey, squeeze in the lime juice and season with salt and pepper. Mix together. Put the mango, spring onion, chilli (add less if you don’t like spice) and coriander in the bowl and mix everything together.

4. Prep the fish

Spoon two thirds of the mango salsa into the tomatoes – mix again and set aside. Pop the lime zest into a small bowl and add the oil (one tablespoon). Season with salt and pepper and mix together. Put the bream on to a plate. Spoon equal quantities of the lime mixture on to each. Spread the mixture all over the bream so the fillets are evenly coated. IMPORTANT: Wash your hands after handling the raw fish.

5. Cook the fish

When the potatoes have 10 minutes left in the oven, heat a frying pan on medium high heat (no oil). Once hot, carefully place your bream in the pan, skin side down, and cook for 3-4 mins before turning over and cooking for 2-3 mins on the other side. TIP: In order to get crispy skin on the fish, don’t move it around when it’s cooking skin side down! Remove the pan from the heat. IMPORTANT: The bream is cooked when opaque all the way through.

6. Finish and serve

Add the peashoots to the mango and tomato mixture and toss to coat. Place a bream fillet on your plates and add the roast potatoes alongside. Serve the peashoot salad on the side. Spoon the remaining mango salsa on top of the bream. Enjoy!