Fresh Fish with Mango and Goat Cheese

By Barbara Day, M.S., R.D., C.N.

The good news about this recipe is that you can use different types of fish and it still  tastes good.

Nutritional Information Per Serving:  381 calories, 32 grams protein, 12 grams of fat,  37 grams of CHO, 0.9 grams dietary fiber,  404 mg sodium.

Preparation Time: 20 minutes  Grill Time: 10 minutes 

Serves:  4


  • 1 cup chopped fresh mango
  • 2 tbsp chopped green onions
  • 2 tbsp chopped fresh Italian parsley
  • 2 tbsp fresh lime juice
  • ½ cup maple syrup
  • 2 tbsp Dijon mustard
  • 4 (4 oz.) halibut, snapper, cod, Mahi Mahi, cod
  • ¾ cup crumbled goat cheese


Combine mango, green onions, parsley and lime juice in a small bowl. Cover and refrigerate until ready to serve the cooked fish.  In a small saucepan heat maple syrup and mustard over medium until boiling. Reduce heat and simmer 5 minutes.  Let cool.  Spray grill rack with nonstick cooking spray before heating. Grill fish on medium heat.  Season fish with salt to taste. Brush the maple syrup/mustard mixture.  Put fish on grill and grill 5 minutes per side or until the fish flakes with a fork.  Just before serving, stir goat cheese into mango mixture and spoon over fillets and serve.

Shopping List

  • mango
  • green onions
  • fresh Italian parsley
  • lime juice
  • maple syrup
  • Dijon mustard
  • 1 pound of halibut, snapper, cod, Mahi Mahi, cod
  • goat cheese

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Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition,, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, Barbara writes nutrition and health columns for as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 12 grandchildren.     

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