Perch with Mango-Chili Sauce

Introduction

Perch with Mango-Chili Sauce is a delicious and easy-to-make dish that is sure to please. This dish is a great way to enjoy the flavours of the tropics, as it combines the sweetness of mango with the heat of jalapeno and chilli powder. The orange juice and honey add a layer of sweetness and depth to the sauce, while the lime juice and cilantro add a bright, fresh finish. This dish is perfect for a weeknight dinner or a special occasion.

Ease of preparation

Perch with Mango-Chili Sauce is a quick and easy dish to prepare. All you need to do is season the perch fillets with salt and pepper, then cook them in a skillet with olive oil until golden. While the fish is cooking, prepare the mango-chilli sauce by combining the diced mango, jalapeno, orange juice, honey, lime juice, chilli powder, cumin, and garlic powder in a small saucepan. Simmer until the sauce thickens, then add the chopped cilantro. Serve the fish with the mango-chilli sauce on top.

Nutritional information

Perch with Mango-Chili Sauce is a nutritious meal that is low in calories and high in protein. Each serving contains approximately 220 calories, 10 grams of fat, 26 grams of protein, and 12 grams of carbohydrates. Additionally, this dish is a good source of vitamin A, vitamin C, calcium, and iron. 

Ingredients

-4 perch fillets

-Salt and pepper

-2 tablespoons olive oil

-1 mango, peeled and diced

-1/2 jalapeno pepper, seeded and minced

-1/4 cup orange juice

-2 tablespoons honey

-1 tablespoon lime juice

-1 teaspoon chilli powder

-1/4 teaspoon cumin

-1/4 teaspoon garlic powder

-2 tablespoons chopped fresh cilantro

Preparation method

To prepare Perch with Mango-Chili Sauce, begin by seasoning the perch fillets with salt and pepper. Heat the olive oil in a large skillet over medium-high heat. Add the perch fillets and cook for about 5 minutes, flipping once, until golden brown. While the fish is cooking, prepare the mango-chilli sauce. Combine the diced mango, jalapeno, orange juice, honey, lime juice, chilli powder, cumin, and garlic powder in a small saucepan. Simmer over low heat for about 10 minutes, occasionally stirring, until the sauce thickens. Remove from heat and stir in the chopped cilantro. Serve the cooked perch fillets with the mango-chilli sauce on top.

Cooking tips

When preparing Perch with Mango-Chili Sauce, be sure to use ripe, sweet mangoes for the best flavour. If your mangoes are not ripe, you can ripen them in a paper bag and leave them at room temperature for a few days. To make the sauce spicier, add more jalapeno pepper or chilli powder. If you prefer a milder sauce, omit the jalapeno pepper or reduce the amount of chilli powder.

Flavour/Taste

Perch with Mango-Chili Sauce is a delicious and flavorful dish. The sweet mango and orange juice provide a layer of sweetness, while the jalapeno pepper and chilli powder add a subtle heat. The lime juice and cilantro add a bright, fresh finish. This dish is sure to please even the pickiest of eaters.

Best dishes paired with

Perch with Mango-Chili Sauce pairs well with a variety of side dishes. Try serving it with steamed white or brown rice, quinoa, or couscous. Other great accompaniments include roasted sweet potatoes, grilled vegetables, or a simple salad.

Origin of dish and history

Perch with Mango-Chili Sauce is a modern take on traditional Caribbean cuisine. The combination of sweet mango and spicy chilli powder is a common flavour combination in many Caribbean dishes. This dish is a great way to enjoy the flavours of the tropics in your own kitchen.

Popular alternatives

If you are looking for an alternative to Perch with Mango-Chili Sauce, you can use any white fish, such as cod, haddock, or tilapia. You can also substitute the mango with other fruits, such as pineapple or papaya. For a spicier sauce, add more jalapeno pepper or chilli powder.