Tangy Mangos Are Delicious Superfoods!

mangoHave I told you how much I love mangos? There’s something about their tart-sweet combo that makes them among my favorite foods. I’m not alone, mangos happen to be the most widely consumed fruit in the world!

Not only are they tasty, but they have some great health benefits. With over 20 vitamins and minerals, the mango ranks in the super food category. The yellowy orange color is a giveaway for beta-carotene which has been shown to play a protective role against colon cancer. Micronutrients in mangoes have also been shown to have an impact on breast and colon cancers. Rich in anti-inflammatory antioxidants, mangoes have zeaxanthin, an antioxidant that is great for your eyes in particular. As if that weren’t enough, they’re also high in vitamin K, which helps with calcium absorption, vitamin A, C and E which are good for your skin and hair, high in potassium which is good for your heart and high in fiber which is good for digestion.

I love them in smoothies (I make a great one with a ripe banana, about a cup of frozen mango chunks, an orange, some almond milk and a big handful of baby spinach) as well as snacking excessively on them dried. Do try to find dried mango without sugar added though–the sugar isn’t needed and is not good for you anyway.

Tonight for dinner I made one of my favorite quick and easy recipes: White Fish with Mango-Lime Marinade. I posted this one years ago but it is so good, it is worthy of a repost. Spicy and sweet, tasty and delicious, this will soon be a favorite of yours as well.

Mango-Lime fishWHITE FISH WITH MANGO-LIME MARINADE AND COCONUT-LIME RICE

For the marinade:
zest of 1 lime
3 Tbsp lime juice
2 tsp chili oil
1-1/2 Tbsp gluten-free tamari
2 tsp sesame oil
1/3 cup full fat canned coconut milk
1/2 tsp black pepper
1 Tbsp raw honey
1-1/2 Tbsp grated ginger
2 Tbsp chopped cilantro
1 mango, peeled and diced
1 lb. sustainably harvested white fish of your choice (I used rockfish but halibut would be amazing)

COCONUT-LIME RICE
1-1/2 cup coconut milk (the rest of a 14oz can)
1-1/2 cups cups water
1-1/2 cups par boiled (quick cooking) long grain brown rice

Cook rice according to package directions, when done stir in:
1 tsp lime zest
2 Tbsp lime juice
sprinkle with cilantro

Directions:
Preheat oven to 400. Pour all marinade ingredients in a shallow dish and whisk to combine, add fish toss it around in there, getting it nice and coated. Allow to marinate 20 minutes or so. While fish marinates, get the rice cooking. After 20 minutes or so marinading, pour all contents of the dish, including the fish onto a sheet pan and cook 10-15 minutes or until fish is flaky and mangos are lightly golden. While the fish cooks, prepare a nice green salad for the side.

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