If you have never tried a mango, this may be a good time to give mangoes a try. Keep reading because I will be sharing all the amazing benefits of mangoes and before you know, you will be falling in love with this amazing fruit. There is no better time to start eating healthy than summer, when we have an abundance of tasty delicious fruits and vegetables that are bursting with good nutrition. Fortunately, mangos are one of those fruits that are always in season, but you will find an abundance during this time.
The 2010 USDA Dietary Guidelines recommend we increase vegetable and fruit intake, which www.choosemyplate.gov illustrates with 2 servings of fruit per day (~ 2 cups) for a 2,000 calorie diet. To put it in practical terms, any fruit or 100% fruit juice counts as part of the fruit group. Also, fruits may be fresh, frozen, canned or dried, and may be whole, cut-up, or pureed.
Today, I want to highlight mangoes, so you can learn all the amazing benefits this delicious tropical fruit has to offer.
Mangoes contain over 20 different vitamins and minerals. One serving (1 cup) of mango provides the following benefits:
- 100 calories
- 100% vitamin C, an important antioxidant that promotes a healthy immune function and collagen formation
- 35% vitamin A, another powerful antioxidant and an important nutrient for healthy vision and bone growth
- 12% of your daily dietary fiber, which studies have confirm that diets low in fat and high in fiber-containing grains ducts, fruits and vegetables may be associated with a reduced risk of some types of cancer.
- Mangoes are fat free, sodium free, and cholesterol free, which means they can be part of a heart healthy diet
- 1 mango, peeled, pitted and chopped
- 1 mango, thinly sliced
- zest of two lemons
- 1/2 cup tightly packed fresh mint, plus 2 tablespoons chopped mint for garnish
- 1 cup extra virgin olive oil, divided
- 2 garlic cloves, peeled
- 2 jalapenos, halved, seeded, and coarsely chopped
- 1 tablespoon paprika
- 2 tablespoons sherry vinegar
- salt to taste
- 4 4 to 6-ounce skinless red snapper fillets, 3/4 to 1 inch think
- Place the chopped mango, lemongrass (or lemon zest), all but 2 tablespoons of the cilantro, mint, 1/2 cup of oil, garlic, jalapeños, paprika and salt in a food processor or blender and process until smooth. Add the remaining 1/2 cup of oil and the vinegar and process until smooth. Place fish fillets in a large baking dish, cover with mojo and turn to coat. Cover with plastic wrap and refrigerate for up to 1 hour.
- Preheat oven to 350 °F. Place four 16-inch-long rectangles of parchment paper on your work surface with the short side facing you. Crease down the middle. Place a fillet in the center of the bottom half of the rectangle. Pour about 1/4 cup mojo over each fillet. Arrange a few slices of mango on the top of each fillet along with remaining cilantro. Fold the parchment over the fish so that the top and bottom edges meet. Tightly crimp from one end around to the other and fold the edges of the parchment to seal the package. Place packets on a rimmed baking sheet and bake for 10-12 minutes.
- Place fish packets on a large serving dish and open the packets tableside. Serve fish with the juices from the packet and sprinkle with mint leaves.
- Suggestions
- For a family-sized serving pouch, use 1 pound snapper and increase cooking time 3 minutes.
As you can see there nutritional quality is very high and to help you incorporate a mango every day, I have added my favorite mango recipe for you to try. For more recipes or more information about mangoes visit mango.org
Enjoy!
