Jamaican Flounder With Mango Lime Sauce Recipes

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BLACK BEANS WITH MANGO SAUCE



Black Beans with Mango Sauce image

Make and share this Black Beans with Mango Sauce recipe from Food.com.

Provided by Carol Bullock

Categories     Black Beans

Time 40m

Yield 6 serving(s)

Number Of Ingredients 12

1 1/2 tablespoons olive oil
2 cups minced red onions
1 tablespoon minced garlic (, or more!)
1 (3 inch) jalapeno chiles, seeded and minced
1 1/2 tablespoons minced fresh ginger
1 1/2 teaspoons cumin
1 1/2 teaspoons salt
6 cups cooked black beans (, 3 15-oz cans, rinsed and drained)
6 tablespoons lime juice
2 large ripe mangoes, , minced
black pepper
minced fresh cilantro (optional)

Steps:

  • Heat the oil in a medium sized skillet.
  • Add 1 ¾ cups of the onion, and the garlic, chili, ginger, cumin and salt.
  • Sauté over medium-high heat for about 3 minutes.
  • Turn the heat down to medium-low, and add the black beans and about half the lime juice.
  • Sauté for about 5 more minutes, or until everything has mingled nicely, and the beans are heated through.
  • Mash the beans slightly with the back of a spoon, and transfer to a bowl.
  • Stir the remaining lime juice and about half of the chopped mangoes directly into the hot beans, mashing the mangoes a little as you stir.
  • Add the black pepper, then cover and let stand for about 15 minutes to let the sauce develop.
  • Serve warm, at room temperature or even cold, topped with the remaining red onion and mango, and some minced cilantro, if desired.

GRILLED SEA BASS FILLETS WITH TANGY MANGO LIME SAUCE



Grilled Sea Bass Fillets With Tangy Mango Lime Sauce image

Make and share this Grilled Sea Bass Fillets With Tangy Mango Lime Sauce recipe from Food.com.

Provided by casamain

Categories     One Dish Meal

Time 40m

Yield 4 4, 4 serving(s)

Number Of Ingredients 11

4 large sea bass fillets
2 sprigs spring onions, chopped fine
2 teaspoons fresh ginger, crushed
3 sprigs fresh cilantro, chopped fine
5 tablespoons fresh lime juice or 5 lemon juice
2 tablespoons Thai sweet chili sauce
salt
Pam cooking spray or 2 tablespoons of melted butter
150 g ripe mango pulp
6 tablespoons fresh lemon juice
1 pinch salt

Steps:

  • Wash & pat dry the fillets and lay them in a flat dish,that can be used in the microwave, to accomodate the fillets without crowding the fillets.
  • Add all the ingredients to the fillets and spread it all over the fillets, see that you get some under the fillets as well.Cover the dish & cook for 7 to 8 minutes on high in the microwave.Remove and let cool. If the dish you have used is safe to be pout under the oven grill use the same dish or transfer the fillets to a dish that can go under the grill.
  • Spray the fillets with Pam spray or with the melted butter and grill till the fillets start to brown.
  • Remove from grill.
  • To make the sauce take a ripe mango and add the juice of lemon / lime, a pinch of salt for taste, Use a hand held blender and turn into a thick paste. test for taste, it should be slightly sour and sweet .
  • Serving suggestion
  • Pour the sauce over the fillet individually or as a main dish. Sauted mushrooms, creamed spinach go well , if you like you can serve this with brown rice or crusty bread rolls.

Nutrition Facts : Calories 56, Fat 0.3, SaturatedFat 0.1, Sodium 155, Carbohydrate 14.1, Fiber 1.7, Sugar 10.1, Protein 0.9

JAMAICAN FLOUNDER WITH MANGO LIME SAUCE



Jamaican Flounder With Mango Lime Sauce image

My husband hates fish. Wouldn't eat it to save his life. But I tried something a little different. The spices hide the fishy flavor very well. The sauce of this recipe came from one of my Pampered chef recipes for a chicken salad. It has great flavor and goes very well with this fish.

Provided by chef sassypants

Categories     < 30 Mins

Time 20m

Yield 4 serving(s)

Number Of Ingredients 8

4 flounder fillets
3 tablespoons jamaican jerk rub
2 tablespoons vegetable oil
1/2 cup whole wheat flour
2/3 cup reduced-fat mayonnaise (not miracle whip)
4 limes
4 tablespoons mango preserves
8 -10 fresh basil leaves

Steps:

  • In a large nonstick skillet, preheat oil over medium heat.
  • Coat fish evenly with Jamaican Rub.
  • Dredge fillets in the flour.
  • Place fish in skillet, cooking 5 minutes on each side, to get a nice crust on the fish.
  • For the sauce, combine mango preserves and mayo in a mixing bowl.
  • Zest 3 of the 4 limes into the mixture.
  • Juice all the limes and combine into the mixture. Stirring well.
  • Chop basil into thin strips. Combine to mixture.
  • Spoon over hot fish and enjoy!

Nutrition Facts : Calories 467.8, Fat 22.3, SaturatedFat 3.4, Cholesterol 92.2, Sodium 459.4, Carbohydrate 34.9, Fiber 4, Sugar 12.4, Protein 33.6

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