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Aller au Contenu
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Flétan grillé avec sauce à la mangue
Préféré
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Prep15min
Total20min
Portions4
Préféré
Pinterest
Facebook
Courriel
Imprimer
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Préféré
Partagez
Gardez l'écran allumé
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Ce succulent mélange de fruit tropical et d'assaisonnements pour tacos agrémente parfaitement ce plat santé de poisson grillé.
Créé le Jul 7, 2010
Préféré
Partagez
Gardez l'écran allumé
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Ingrédients
1 t. (250 mL) de mangue hachée (environ 1 mangue moyenne)
3 c. à soupe (45 mL) de jus de lime frais
1 c. à soupe (15 mL) de piment jalapeño, finement haché
1/4 c. à thé (1 mL) de sel
1 grosse gousse d'ail, finement broyée
1 c. à soupe (15 mL) de coriandre fraîche, hachée
2 c. à soupe (25 mL) de mélange d'assaisonnements pour tacos Old El Paso*
1 c. à soupe (15 mL) d'huile d'olive
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Étapes
1
Allumer le barbecue au gaz ou au charbon de bois. Mélanger tous les ingrédients de la sauce à la mangue. Réserver.
2
Combiner le mélange d'assaisonnements et l'huile. En badigeonner le poisson.
3
Déposer le poisson sur la grille chaude du barbecue au gaz ou de 4 à 6 po (de 10 à 15 cm) au-dessus des charbons de bois. Faire cuire, en le retournant une fois, à feu moyen de 5 à 10 minutes ou jusqu'à ce que le poisson s'émiette facilement à la fourchette. Servir le poisson avec la sauce à la mangue.
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Conseils
Conseil 1
À essayer : Badigeonner la grille d'un peu d'huile végétale peut empêcher le poisson de coller.
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Valeur nutritive
225 Calories, 6g Matières grasses, 33g Protéine, 10g Total de glucides, 7g Sucres
Valeur nutritive
Portion :4
Calories
225
Matières grasses
6g
Acides gras saturés
1g
Cholestérol
90mg
Sodium
440mg
18%
Total de glucides
10g
Fibres alimentaires
1g
Sucres
7g
Protéine
33g
% Valeur quotidienne*:
Vitamin A
12
12%
Vitamin C
16
16%
Calcium
2
2%
Iron
4
4%
Échanges:
*Pourcentage de la valeur quotidienne selon un régime alimentaire de 2 000 calories.
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