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Barramundi Fillets with Mango Salsa: Pan-sear barramundi and serve it with a refreshing salsa made of diced mango, red onion, cilantro, and lime juice.

Introduction: Barramundi Fillets with Mango Salsa

Barramundi is a delicious and versatile fish that is perfect for a range of dishes, from classic fish and chips to more sophisticated recipes like barramundi fillets with mango salsa. This dish is a wonderful combination of tender, flaky fish and a refreshing salsa made from diced mango, red onion, cilantro, and lime juice. It’s a great dish to serve to guests or to enjoy on a warm summer evening.

How to Pan-Sear Barramundi for a Perfect Dish

To create the perfect barramundi fillets, it’s important to know how to pan-sear them correctly. First, pat the fillets dry with a paper towel and season them with salt and pepper on both sides. Preheat a non-stick pan over medium-high heat and add a small amount of oil. Place the fillets in the pan, skin-side down, and cook for 3-4 minutes until the skin is crispy and golden brown. Flip the fillets over and cook for another 2-3 minutes until the flesh is cooked through. Be careful not to overcook the fish, as it can become dry and tough.

Mango Salsa Recipe: Easy and Refreshing

The mango salsa is a simple and refreshing accompaniment to the barramundi fillets. To make the salsa, simply dice one ripe mango, half a red onion, and a handful of cilantro. Combine these ingredients in a bowl and squeeze the juice of one lime over the top. Mix well and season with salt and pepper to taste. The salsa can be prepared ahead of time and refrigerated until ready to serve. It’s a great way to add a burst of flavor and color to the dish.

In conclusion, barramundi fillets with mango salsa is a fantastic dish to add to your recipe collection. It’s easy to make, healthy, and bursting with flavor. By following these simple steps, you can create a restaurant-quality meal at home that is sure to impress. So, why not give it a try and see for yourself how delicious this dish can be?

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Cooking Tips

Cutting Mango: This Trick is Very Easy

Cutting a mango can be a bit of a challenge because of the pit. But with a few tricks, it’s not difficult at all. We’ll show you how to serve the fruit properly.

How do I know if a mango is ripe?

When you cut open a mango, it should be nicely ripe. You can tell a ripe mango by the fact that it gives way slightly when you press the peel and has an intense scent. However, the color is not an indicator of the degree of ripeness, as there are also varieties that remain completely green.

If the mango is not yet ripe, you should give it a few days to ripen. For example, you can wrap them in newspaper and put them in a sunny place – this is the fastest way for them to ripen.

Cutting the mango: the mango hedgehog

With this trick, the mango can be easily cut into bite-sized cubes and the mango hedgehog looks great at the same time. It is important that you do not peel the mango beforehand. Here’s how you do it:
Wash the mango.
Cut the flesh from the pit on the left and right: mango pits are flat and the shape of the mango gives you an indication of how the pit lies inside (mangoes are also slightly flatter on one side). Place the knife about 1-2 cm to the right or left of the middle and cut down one side.
Use a knife to carefully score horizontal and vertical lines into the flesh. Be careful not to cut through the shell!
Turn the mango half over so the mango cubes are facing up.
You can either remove the remaining pulp around the core with a knife or “gnaw off”.

Cut the mango into thin slices

For desserts, cake decorations or on the fruit plate, it looks particularly nice if you cut your mango into fine slices. This is quite simple:
Wash and peel the mango. This can be done either with a vegetable peeler or with the help of a glass. Check out our other article for more mango peeling tips.
Cut the pulp from the pit on the left and right as described above.
Place the mango half flat-side down and use a sharp knife to thinly slice.
You can use a knife to remove the remaining pulp from the core as best you can.

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Food

Mango: This Exotic Fruit is so Healthy

There is no question that the mango tastes delicious, but is the fruit also healthy for us? Here you can find out everything about the nutritional values ​​of the yellow tropical fruit.

Mangoes taste sweet and exotic. You can enjoy the yellow fruit both raw and in desserts, juices and jams. Despite the high sugar content, the mango is a very healthy fruit.

These vitamins make mangoes so healthy

Mangoes are healthy – also thanks to the fiber, vitamins and minerals they contain. Hard to believe, but there are more than ten different vitamins in the small, yellow mango. The most important include:
Vitamin A: Protects your eyes and is good for the mucous membranes in your body.
Vitamin B6: Good for strong nerves and immune system.
Vitamin B9: Important for protein metabolism and supports the development of neurotransmitters such as dopamine, which has a major impact on your mood and well-being.
Vitamin C: Strengthens your immune system and prevents cancer-causing substances from forming in the body. The vitamin is also said to help reduce the risk of Alzheimer’s and many other diseases.
Vitamin E: Has a cell-protecting effect and thus slows down the aging process.
Vitamin K: Inhibits bone breakdown and thereby prevents osteoporosis.

Mango: The nutritional values ​​of the fruit

Mangoes contain around 12 grams of natural fructose per 100 grams. But the mango is still healthy. As long as you eat the mango fruit in small amounts, you don’t have to worry about your blood sugar. However, diabetics should be careful: Mango is only suitable for them in moderation.

In addition to sugar, the mango also contains many helpful nutrients.
Put in 100 grams of mango:
Protein: 0.6g
Fat: 0.4g
Carbohydrates: 12.8 g (of which 12.5 g sugar)
Fiber: 1.7 g
Calories: 60 calories
In addition, the mango consists of more than 80 percent water. Dried mango lacks this water, the remaining ingredients are then more concentrated. Therefore, 100 grams of dried mango contains 62 grams of carbohydrates and 290 calories.

Mangiferin: the healthy plus of the mango

Mangiferin is the main active ingredient in the mango and is found not only in the mango fruit but also in the bark of the mango tree. Studies have examined the antioxidant and attribute the following properties to it:
antimicrobial and antiviral
anti-inflammatory
pain relieving
prevents diabetes and sclerosis diseases
protects the heart, liver and nerve cells
antidepressant
reduces allergy symptoms

Mango as a healthy fat burner

A study from Oklahoma State University suggests that you can strengthen your gut flora and lower your body fat and blood sugar levels if you eat mangoes regularly. However, the effect was demonstrated in mice, not in humans. This healthy effect of the mango is related to the hormone leptin it contains.

Leptin has the task of preventing the feeling of hunger. Therefore, it helps to regulate your fat metabolism. In people of normal weight, the hormone usually works normally. However, overweight people are often no longer able to produce enough leptin. They are therefore more often plagued by feelings of hunger.

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Food

25 Delicious Facts About Mango

Mango grows in different countries but is very popular everywhere. It is eaten not only ripe, but also unripe, and in the second case it is used as a vegetable, and not as a fruit. However, culinary experts from all over the world pay due respect to mango and prepare an incredible number of different dishes and desserts from it.

  1. The main mango producer is India, which harvests 13.5 million tons of fruits annually. In Europe, this fruit is cultivated in Spain and the Canary Islands. Some varieties are also grown in South American countries.
  2. While unripe mango is not very tasty, it is a valuable source of pectin. It also contains oxalic, grape, and citric acid. Moreover, in ripe mango fruits, their content is negligible.
  3. Since ancient times, the mango tree in India has been considered sacred, and people believe that it can grant wishes. They say that if you hang a fresh mango on the front door during the New Year, then happiness and blessing will surely come to the house.
  4. The homeland of mangoes is considered to be the rainforests of Myanmar and the Indian state of Assam, where these fruits have been grown for over 4,000 years. Moreover, in India and Pakistan, the mango tree is considered a national plant.
  5. In Thailand and the Philippines, tough and unripe green mangoes are often added to various salads as a vegetable.
  6. The name “mango” comes from the Tamil word “mangay”. When Portuguese traders established trading posts in western India, they adopted the name “manga”.
  7. According to several sources, eating mangoes reduces the likelihood of contracting any virus and also calms the nervous system.
  8. The leaves of the mango tree are poisonous and can be harmful to some animals. Burning mango wood is also not worth it, as the poisonous smoke irritates the eyes and lungs.
  9. Many Asian rulers and simply noble people had their own mango groves, which were considered a sign of high social status. Hence the tradition of sending mango fruit as a gift.
  10. Close relatives of mango from a botanical point of view are cashews, pistachios, Jamaican plum, and poisonous sumac.
  11. In India, on some holidays, it is customary to brush your teeth not with a toothbrush and toothpaste, but with a sprig of a mango tree.
  12. Mango is a low-calorie fruit. Therefore, it can be consumed by those who follow a diet. It is important to take into account that it is recommended to eat the fruit only in the first half of the day.
  13. One ripe mango contains about 50% of the average adult’s daily value of fiber, which is needed for digestion and normal bowel function.
  14. A mango tree can be up to 45 meters high. At the same time, young leaves on the tree will have a reddish tint, and mature ones will be dark green.
  15. The peel of unripe mango fruit contains toxic substances that can cause allergies.
  16. Now in the world there are about 300 varieties of mango, some of which were cultivated in Asia 4-5 thousand years ago.
  17. Persian traders once spread mangoes throughout the Middle East and Africa, and from there Portuguese ships brought the fruit to Brazil. Mango reached North America in the middle of the 19th century.
  18. Oil is prepared from mango seeds, which have an antiseptic effect. With its help, treat skin diseases, relieve itching from insect bites, and also get rid of muscle pain.
  19. More than 20 million tons of mangoes are grown annually in the world. But mostly those that are grown either in Spain or in Ecuador and Colombia fall on the shelves of Russian stores.
  20. In some Asian countries, it is customary to throw mango leaves at weddings. It is believed that this will help the newlyweds to have offspring.
  21. Not all mango varieties are good for food. The fruits of a wild tree, for example, cannot be eaten – they are distinguished by a large number of tough fibers, an unpleasant taste, and smell, like turpentine.
  22. In Asia, mangoes are consumed not only fresh but also dried. The fruit retains all the beneficial properties and can be stored for a long time. Chips are also made from mangoes, which are sold in all supermarkets.
  23. In Russia, mangoes are not cheap. And the stone actually accounts for about a third of the total mass of the fruit.
  24. The bark of the mango tree has medicinal properties. The infusion from it is used for the prevention of oncology.
  25. The Indian capital Delhi hosts the Fruit Festival every year, with a focus on mangoes. The number of competitions includes such original ones as eating these fruits at speed.
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