By Jillian Adamson
G - 600 Calories or Under - Caribbean-Style Smoky Basa With Sweet Potato Mash
Grab a taste of the Caribbean with smoky, crispy basa coated in an allspice breadcrumb. Serve this vibrant dish with sweet potato mash and a mango, lime and tomato salsa.
https://www.gousto.co.uk/cookbook/fish-recipes/caribbean-style-smoky-fish-with-sweet-potato-mash
Updated at: Thu, 17 Aug 2023 12:04:58 GMT
Nutrition balance score
Great
Glycemic Index
64
Moderate
Glycemic Load
40
High
Nutrition per serving
Calories591.3 kcal (30%)
Total Fat26.2 g (37%)
Carbs62.7 g (24%)
Sugars16.6 g (18%)
Protein27.2 g (54%)
Sodium1461.3 mg (73%)
Fiber8.7 g (31%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
Instructions
Step 1
Preheat the oven to 200°C/ 180°C (fan)/ Gas 6 Add the zest of the lime (try to avoid the white pith, as this is very bitter!) to a bowl with the panko breadcrumbs, cayenne pepper, ground allspice, 2 tbsp olive oil and a generous pinch of salt and pepper
Step 2
Give everything a good mix – this is your Caribbean-style crumb
Step 3
Line a baking tray with non-stick baking paper
Step 4
Add the smoked basa fillets to the baking tray and top evenly with the Caribbean-style crumb
Step 5
Put the tray in the oven for 15-20 min or until the fish is cooked through and the crumb is golden – this is your Caribbean-style smoky basa
Step 6
Meanwhile, boil a kettle
Step 7
Peel and chop the sweet potatoes into bite-sized chunks
Step 8
Add the chopped sweet potato to a pot with plenty of boiled water and a generous pinch of salt and bring to the boil over a high heat
Step 9
Once boiling, reduce the heat to medium and cook for 12-15 min or until fork-tender
Step 10
Once done, drain and return to the pot to steam dry
Step 11
While the sweet potatoes are cooking, dice the tomatoes
Step 12
Trim, then slice the spring onion finely, then separate the whites from the greens
Step 13
Add the diced tomatoes and the spring onion whites to a large bowl and season with a grind of pepper
Step 14
Add the mango chutney, juice of 1/2 lime and a drizzle of olive oil and give everything a good mix up – this is your tomato salsa
Step 15
Return the drained sweet potatoes to a low heat with a knob of butter and a pinch of salt
Step 16
Mash until smooth
Step 17
Cut the remaining lime into wedges
Step 18
Serve the Caribbean-style smoky basa with the sweet potato mash and tomato salsa to the side
Step 19
Garnish with the spring onion greens and a lime wedge
Step 20
Enjoy!
Notes
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Easy
Delicious
Go-to
Spicy
Fresh
