Healthy Caribbean Style Fish

Vibrant and fresh ingredients combine in this Healthy Caribbean Style Fish with caramelized mangoes and bell peppers and a simple orange salad… A delicious “clean eating” meal ready in 35-40 minutes!

By three methods we may learn wisdom: First, by reflection, which is noblest; Second, by imitation, which is easiest; and third by experience, which is the bitterest.

~~ Confucius

I rarely open a cookbook. Using a recipe requires writing a shopping list, and that’s just not my style.   🙂 Healthy Caribbean Style Fish immediately caught my eye when thumbing through my new cookbook a couple of weeks ago.

The fresh flavors of the mahi mahi with bell peppers and mango accompanied by a simple orange ginger salad seemed a perfect choice given the variety of fresh seafood and produce available in McAllen. This lovely recipe is one of many fresh, healthy options in Eating Clean in Costa Rica… Simple, easy recipes from the kitchen of Blue Osa and Chef Marie. The publisher sent me the cookbook with a request that I review and perhaps cook a recipe or two. Our climates and local ingredients are similar, so I happily obliged!

Imitation is the sincerest of flattery? Given that I typically create, write, and photograph my own recipes, this does feel a bit like “imitation.” Cookbooks are invaluable tools for most home cooks, and even though I seldom use one, I am inspired just looking at the pages. Eating Clean in Costa Rica is a collection of approachable “clean eating” recipes that most home cooks can successful prepare.

🥗 What is “Clean Eating?”

First, let me attempt to define “clean eating.” Clean eating is more of a lifestyle than a “diet.” Eating clean involves eating foods closest to the source, and in as natural a state as possible. In other words, avoid processed foods, eat lots of fresh fruits and vegetables, lean proteins, complex carbohydrates, and healthy fats. Eating regular meals is important, as is avoiding saturated fats. For more on clean eating, see What to Eat on a Clean Eating Diet.

About “Eating Clean in Costa Rica”

Chef Marie’s recipes are made from simple, familiar ingredients that are pretty easy to find. They definitely meet the definition of “clean,” they’re healthy, and fresh tasting. As an accomplished home cook, I had no problems completing the dishes I prepared. However, the recipes are not very detailed, the photos don’t always show the completed dish, and sometimes the measurements are not concise (ie. “a few” or “a pinch”). This may be problematic for a novice. 

Here is a quick look at the ingredients in the recipe – it’s handy to use at the grocery store or as a summary of what you need. Skip to the recipe for quantities.

Fish

• mahi mahi (or other firm white fish)
• butter (I use coconut oil)
• red, yellow, and/or green bell peppers
• garlic
• fresh herbs (mint, cilantro, parsley)
• paprika (I like smoked paprika)
• mango
• brown sugar
• sea salt and fresh ground pepper

Orange Salad

• fresh ginger
• fresh mint
• a pinch of cinnamon
• sweetener (author uses Stevia)

🔪 Instructions

Caribbean Style Fish With Orange Ginger Salad comes together in a flash. I make the Orange Ginger Salad first, and put it into the refrigerator while I completed the cooked portion of the dish.

Orange Salad

1. Remove the orange rind and cut into segments.
2. Peel the ginger and cut it into thin strips.
3. Add the ginger to the orange.
4. Add the Stevia powder or other sweetener and cinnamon, then mix well and refrigerate until serving.

Fish

1. Fry the fish – Fry the fillets in a pan on a medium heat with the butter (or coconut oil). Turn the fish to make sure it is done on both sides. Remove from the sauté pan. (see Tips)
2. Sauté the peppers – Add the sliced peppers, garlic, chopped parsley, paprika, salt and pepper.
3. Simmer gently for 5-6 minutes, turn the fish to ensure it is done on both sides.
4. Add the mango and brown sugar.
5. Brown some sliced mango.
6. At the last moment, add a pinch of sugar so it all starts to caramelize.

My Recipe Changes

• I love fresh mint, and used 2 teaspoons of chopped fresh mint rather than 1/2 teaspoon.
• I am not a fan of Stevia, and substituted 1/2 teaspoon of agave nectar in the orange salad.
• The fish portion of the dish calls for “a few slices of red, yellow, and green peppers.” I love peppers, and included about 1/2 of each color cut into thin slices.
• I also used 2 (rather than 1) mango for the 4 of us… I have never caramelized mango before, and we loved the way the sweet mangoes complemented the savory fish and peppers.
• I remove the fish from the pan before proceeding with the recipe as I didn’t want to crowd the pan!

• What kind of fish should I use? The recipe specifies mahi mahi, but my “go to” choice is sustainable barramundi. You can use your favorite firm, mild fish – cod, snapper, tilapia, etc.
• How long do I cook the fish? This varies with the type of fish and the thickness of the portions. See the 10 Minute Rule for Cooking Fish for more…
• Pairing suggestion – The cool tang and acidity of the Orange Ginger Salad with the Caribbean Style Fish was perfect with my Coconut Rice. We enjoyed our meal with a bottle of lightly oaked Chardonnay.
• What wine pairs well? Sauvignon blanc is a great choice! Any crisp, white wine or rosé will be good, but the citrus notes in a sauvignon blanc complement the fish.

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