Spiced Fish with Mango & Herb Salad
If you’re looking for a fresh, colourful and flavour-packed seafood dinner, this Spiced Fish with Mango and Herb Salad is a perfect choice. Tender white fish coated in aromatic spices is paired with sweet mango, fragrant herbs, fluffy rice and a cooling cucumber yoghurt sauce for a balanced and satisfying meal.
Inspired by Indian and Middle Eastern flavours, this recipe brings together warm spices, fresh ingredients and vibrant textures in every bite.
Why You’ll Love This Recipe
- Quick and easy to prepare
- High in protein
- Packed with fresh herbs
- Naturally colourful and nutritious
- Perfect for weeknight dinners
- Great balance of sweet, spicy and fresh flavours
- Restaurant-quality meal at home
Ingredients
For the Cucumber Yoghurt
- Greek-style yoghurt
- Lebanese cucumber
- Garlic
- Lemon juice
For the Mango Herb Salad
- Fresh mint leaves
- Fresh coriander
- Fresh parsley
- Green onions
- Mango
- Toasted coconut flakes
- Olive oil
- Lemon juice
For the Fish
- Ling fillets or firm white fish
Spice Mix
- Plain flour
- Ground turmeric
- Ground cumin
- Ground coriander
- Garam masala
- Dried chilli flakes
To Serve
- Basmati rice
- Lime pickle
Why Ling Fish Works So Well
Ling is a firm, moist white fish with a mild flavour that absorbs spices beautifully.
Benefits include:
- High-quality protein
- Mild taste suitable for families
- Firm texture that holds together when pan-fried
- Low in saturated fat
- Excellent source of essential nutrients
Alternative fish options include:
- Barramundi
- Snapper
- Flathead
- Cod
- Blue-eye trevalla
How to Make Spiced Fish with Mango & Herb Salad
Step 1: Prepare the Yoghurt Sauce
Combine:
- Greek yoghurt
- Grated cucumber
- Garlic
- Lemon juice
Season to taste and set aside.
Step 2: Make the Spice Mix
Combine:
- Flour
- Turmeric
- Cumin
- Coriander
- Garam masala
- Chilli flakes
Mix thoroughly.
Step 3: Coat and Cook the Fish
Toss the fish in the spice mixture until evenly coated.
Cook in olive oil until:
- Golden brown
- Crispy on the outside
- Tender and flaky inside
Step 4: Prepare the Rice
Heat the basmati rice according to package instructions.
Step 5: Make the Mango Salad
Combine:
- Mango slices
- Fresh herbs
- Green onion
- Toasted coconut flakes
- Lemon juice
- Olive oil
Toss gently to combine.
Step 6: Assemble
Divide the rice among serving bowls.
Top with:
- Spiced fish
- Cucumber yoghurt
- Mango herb salad
Serve with lime pickle on the side.
Health Benefits
White Fish
Provides:
- Lean protein
- Selenium
- Vitamin B12
- Omega-3 fatty acids
Mango
Rich in:
- Vitamin C
- Vitamin A
- Antioxidants
- Dietary fibre
Fresh Herbs
Mint, coriander and parsley contribute:
- Antioxidants
- Fresh flavour
- Essential vitamins and minerals
Greek Yoghurt
Offers:
- Protein
- Calcium
- Probiotics
- Creamy texture without excessive fat
Tips for Success
Use Fresh Mango
A ripe mango adds natural sweetness and balances the spice blend perfectly.
Don’t Overcook the Fish
Cook only until the fish flakes easily with a fork.
Toast the Coconut
Lightly toasted coconut flakes provide extra crunch and flavour.
Serve Immediately
The contrast between warm fish and cool yoghurt sauce is best enjoyed fresh.
Serving Suggestions
Pair this dish with:
- Extra lime wedges
- Cucumber ribbons
- Tomato salad
- Flatbread
- Roasted vegetables
Variations
Make It Spicier
Add:
- Extra chilli flakes
- Fresh chilli slices
- Hot pickle
Try Different Fish
Substitute ling with:
- Barramundi
- Snapper
- Cod
- Whiting
Add More Crunch
Include:
- Toasted almonds
- Cashews
- Pistachios
Low-Carb Version
Replace rice with:
- Cauliflower rice
- Mixed salad greens
- Grilled vegetables
Storage Instructions
Refrigeration
Store leftovers in an airtight container for up to 2 days.
Meal Prep
Prepare:
- Yoghurt sauce
- Mango salad
- Spice mix
ahead of time for quick assembly.
Reheating
Gently reheat fish and rice while serving the yoghurt and salad cold.
Frequently Asked Questions
Can I use frozen fish?
Yes. Thaw completely and pat dry before coating with the spice mix.
What does garam masala add?
It contributes warmth and depth without overwhelming heat.
Can I make this dairy-free?
Yes. Replace Greek yoghurt with coconut yoghurt.
Is this recipe gluten-free?
Use gluten-free flour instead of plain flour to make it gluten-free.
Nutritional Highlights
Per serving, this recipe provides approximately:
- 44.5g protein
- 673 calories
- Healthy fats
- Fresh fruit and herbs
- Balanced carbohydrates
Final Thoughts
This Spiced Fish with Mango and Herb Salad is a vibrant, flavour-rich seafood meal that combines aromatic spices, sweet mango and fresh herbs with perfectly cooked fish. It’s an easy yet impressive recipe that delivers restaurant-quality flavour while remaining wholesome and nutritious.