Grilled Halibut with Mango Salsa: A Fresh Tropical Twist on a Classic Dish
Grilled Halibut with Mango Salsa: Recipe
For seafood lovers and grilling enthusiasts alike, few combinations are as refreshing and flavorful as grilled halibut paired with a zesty mango salsa. This dish combines the tender, mild flavor of halibut with a burst of tropical freshness from mango, lime, and cilantro. Whether you’re preparing for a family barbecue or a special summer dinner, this grilled halibut recipe with mango salsa brings a tropical flair to the table.
Why Halibut is Perfect for Grilling
Halibut, especially fresh Pacific halibut, is a fantastic fish for grilling due to its firm texture and mild flavor. Its meat holds up well on the grill, making it easy to handle while cooking. The neutral taste of halibut makes it an excellent base for a variety of flavors, including the tangy, fruity notes of mango salsa. Halibut is also packed with nutrients, including high-quality protein, Omega-3 fatty acids, and essential vitamins and minerals.
“Adding Omega-3 rich fish like halibut to your diet can support cardiovascular and brain health,” notes the American Heart Association, which recommends consuming fish twice per week for optimal health benefits.
For the best quality, try sourcing halibut from reliable providers like Global Seafoods, where you’ll find sustainably sourced Pacific halibut fillets, steaks, and cheeks.
Health Benefits of Halibut and Mango Salsa
Combining halibut with mango salsa doesn’t just add flavor; it also creates a nutrient-packed meal:
- High in Protein: Halibut is a lean protein source, helping with muscle repair and promoting satiety.
- Rich in Omega-3 Fatty Acids: These healthy fats in halibut support heart and brain health.
- Vitamins and Antioxidants: Mango is rich in vitamin C, vitamin A, and antioxidants, boosting immune health and aiding in skin repair.
- Low in Calories and Carbs: This dish is ideal for low-calorie and low-carb diets, delivering nutrients without excess calories.
For a unique and flavorful grilling experience, consider trying halibut steaks from Global Seafoods, which hold up especially well on the grill.
Ingredients for Grilled Halibut with Mango Salsa
Creating this dish doesn’t require an extensive ingredient list. Here’s everything you’ll need for both the halibut and the mango salsa.
For the Halibut:
- 4 halibut fillets (about 6 ounces each) - Pacific halibut fillets are recommended.
- 2 tablespoons olive oil
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon garlic powder
- 1 lime, zested and juiced
For the Mango Salsa:
- 1 ripe mango, diced
- ½ red bell pepper, diced
- ¼ red onion, finely chopped
- 1 jalapeño, finely chopped (optional, for a bit of heat)
- 2 tablespoons fresh cilantro, chopped
- Juice of 1 lime
- Salt and pepper to taste
Step-by-Step Instructions for Grilling Halibut with Mango Salsa
Step 1: Prepare the Mango Salsa
- Combine Ingredients: In a medium bowl, mix the diced mango, red bell pepper, red onion, jalapeño (if using), and cilantro.
- Add Lime Juice: Squeeze in the juice of one lime, and season with salt and pepper to taste.
- Mix Well: Toss everything together until evenly combined. Let the salsa sit in the refrigerator for at least 15 minutes to allow the flavors to meld.
Step 2: Season the Halibut
- Pat Dry: Use paper towels to pat the halibut fillets dry. This step ensures a nice sear on the grill.
- Season: Drizzle the fillets with olive oil, then sprinkle with salt, pepper, garlic powder, and lime zest. Rub the seasoning evenly over the fillets.
Step 3: Preheat and Prepare the Grill
- Heat the Grill: Preheat your grill to medium-high heat (about 400°F).
- Oil the Grates: To prevent the halibut from sticking, brush the grill grates with a little oil.
Step 4: Grill the Halibut
- Grill the Fillets: Place the halibut fillets on the grill. Cook for about 4-5 minutes per side, or until the fish is opaque and flakes easily with a fork. Avoid overcooking, as halibut can become dry.
- Squeeze Lime Juice: Just before removing the fillets from the grill, squeeze fresh lime juice over them for added flavor.
Step 5: Serve with Mango Salsa
- Plate the Halibut: Place each grilled halibut fillet on a plate.
- Top with Salsa: Generously spoon the mango salsa over each fillet.
- Garnish (Optional): Add extra cilantro or lime wedges for garnish.
Enjoy your tropical-inspired grilled halibut with mango salsa!
Pro Tips for Perfectly Grilled Halibut
- Choose Fresh Halibut: Freshness is key. Look for Pacific halibut, which offers a tender texture and mild flavor. For reliable quality, explore options like fresh Pacific halibut from trusted seafood sources.
- Avoid Overcooking: Halibut is lean and cooks quickly. Keep a close eye on it to avoid drying out, and remove it from the grill as soon as it flakes easily with a fork.
- Adjust Salsa to Taste: If you prefer a bit of heat, add extra jalapeño. For a sweeter salsa, include diced pineapple or papaya.
Nutritional Information for Grilled Halibut with Mango Salsa
Here’s a quick breakdown of the nutritional value of this grilled halibut recipe:
- Calories: Approximately 300 calories per serving
- Protein: 30 grams
- Fat: 10 grams (mostly healthy fats from olive oil and Omega-3s in halibut)
- Carbohydrates: 12 grams (mainly from the mango salsa)
- Fiber: 2 grams
- Vitamins: Rich in vitamin C (from mango and bell pepper), vitamin A, and Omega-3 fatty acids
This dish is gluten-free, low in carbs, and suitable for most diets, including keto and paleo, making it a healthy choice that’s packed with flavor.
Pairing Suggestions for Grilled Halibut with Mango Salsa
To round out your meal, consider pairing this dish with light, complementary sides and refreshing beverages:
- Side Dishes: Serve with coconut rice, grilled vegetables, or a fresh green salad for a balanced, tropical-inspired meal.
- Wine Pairing: A crisp Sauvignon Blanc or Chardonnay pairs wonderfully with halibut, enhancing the dish’s tropical flavors without overpowering the delicate fish.
- Non-Alcoholic Option: A sparkling water with lime or a mango-infused iced tea complements the tropical salsa perfectly.
Frequently Asked Questions (FAQs) about Grilling Halibut
1. Can I use frozen halibut for grilling?
Yes, you can grill frozen halibut, but be sure to thaw it completely in the refrigerator before grilling. Thawing helps ensure even cooking and better texture.
2. What type of mango is best for salsa?
Ataulfo or Haden mangoes are ideal for salsa as they are sweet and have a smooth texture. Make sure they’re ripe for the best flavor.
3. How can I tell when halibut is fully cooked?
Halibut is done when it turns opaque and flakes easily with a fork. Avoid overcooking, as it can become dry.
4. Can I make the mango salsa in advance?
Yes, preparing the mango salsa a few hours ahead allows the flavors to blend beautifully. Just keep it refrigerated until you’re ready to serve.
5. What other toppings can I use with grilled halibut?
For variety, try a pineapple salsa, a garlic butter sauce, or a citrusy chimichurri to complement grilled halibut.
Conclusion
Grilled halibut with mango salsa is a delicious and healthy way to bring a taste of the tropics to your table. This easy-to-make recipe combines the rich, tender flavor of halibut with the vibrant freshness of mango salsa, creating a dish that’s both light and satisfying. Whether for a weeknight dinner or a summer gathering, this grilled halibut recipe is sure to impress.
For more delicious seafood recipes, cooking tips, and inspiration, visit Global Seafoods’ YouTube channel.
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