Caribbean Poached Fish Grain Bowl with Mango Salsa
A vibrant and wholesome grain bowl featuring gently poached white fish, seasoned with Caribbean spices, served over a bed of quinoa and black beans, topped with a fresh mango salsa highlighting seasonal produce. This dish showcases classic Caribbean flavors using the delicate poaching technique for a light, flavorful weeknight meal.
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Overview
This Caribbean Poached Fish Grain Bowl offers a delightful combination of flavors and textures, featuring gently poached white fish seasoned with aromatic Caribbean spices. Served atop fluffy quinoa and hearty black beans, this bowl is crowned with a fresh mango salsa that celebrates seasonal produce. The delicate poaching technique ensures the fish remains tender and moist, making it a light yet satisfying weeknight meal.
Why you’ll love it
- Light, healthy, and packed with vibrant Caribbean flavors.
- The mango salsa adds a refreshing sweetness and bright acidity.
- Easy to prepare with wholesome ingredients, perfect for a nutritious dinner.
- Suitable for pescatarians and those seeking a balanced grain bowl option.
Ingredient notes
- White fish: Use firm white fish fillets such as cod, tilapia, or snapper. Fresh or thawed from frozen is fine.
- Quinoa: Rinse quinoa before cooking to remove its natural bitterness and ensure a fluffy texture.
- Black beans: Canned black beans work well for convenience; rinse and drain before use.
- Caribbean spices: A combination of ground allspice, smoked paprika, thyme, and a pinch of cayenne adds depth and warmth.
- Mango salsa: Use ripe mangoes for sweetness, combined with red onion, cilantro, lime juice, and optional fresh chili for heat.
Serving & storage
- Serve the grain bowl warm with the mango salsa added just before eating for freshness.
- Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
- Reheat the quinoa and black beans gently in the microwave; reheat fish by steaming briefly or enjoy cold.
- Keep salsa separate until serving to maintain its vibrant texture and flavor.
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Chef tips
- Be careful not to let the poaching liquid boil vigorously; maintain a gentle simmer to keep fish tender.
- Rinsing quinoa well before cooking removes its natural bitterness for a better flavor.
- Use fresh, ripe mangoes for the best sweetness and texture in the salsa.
- Poached fish is best eaten fresh, but leftovers can be refrigerated and gently reheated or enjoyed cold.
Ingredients
- 200 g (7 oz) white fish fillets (cod or snapper)white fish fillets
- 1 tsp ground allspiceground allspice
- 1 tsp smoked paprikasmoked paprika
- 1/2 tsp dried thymedried thyme
- 1/4 tsp cayenne peppercayenne pepper
- 1/2 tsp sea saltsea salt
- 1 tbsp olive oilolive oil
- 120 g (1/2 cup) quinoa, rinsedquinoa
- 240 ml (1 cup) waterwater for quinoa
- 240 ml (1 cup) canned black beans, rinsed and drainedblack beans
- 1 ripe mango, peeled and dicedripe mango
- 1/4 red onion, finely choppedred onion
- 15 g (1 tbsp) fresh cilantro, choppedfresh cilantro
- 1 small lime, juicedlime juice
- 1 fresh small chili, finely chopped (optional)fresh chili (optional)
- Salt and pepper, to tastesalt and pepper
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Equipment
- medium saucepan
- small bowl
- deep skillet or wide pan
- colander
- knife
- cutting board
- measuring spoons and cups
Nutrition per serving
- Calories480
- Protein38 g
- Carbs55 g
- Fat8 g
Step-by-step
Step 1
In a small bowl, combine ground allspice, smoked paprika, dried thyme, cayenne pepper, and sea salt. Rub this spice mix evenly over both sides of the fish fillets.Step 2
Rinse the quinoa thoroughly under cold running water using a fine mesh sieve. Drain well.Step 3
In a medium saucepan, bring 240 ml (1 cup) of water to a boil. Add the rinsed quinoa, reduce heat to low, cover, and simmer for 15 minutes or until all water is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.Step 4
While the quinoa cooks, heat olive oil in a deep skillet over medium heat. Add 480 ml (2 cups) water and bring to a gentle simmer. Carefully place the seasoned fish fillets into the simmering water, cover, and poach for 8-10 minutes until the fish flakes easily with a fork.Step 5
Meanwhile, prepare the mango salsa by combining diced mango, finely chopped red onion, chopped cilantro, lime juice, and optional chili in a bowl. Season with salt and pepper to taste. Stir gently to combine.Step 6
Drain and rinse the black beans. Warm them lightly in a small pan or microwave, seasoning with a pinch of salt if desired.Step 7
To assemble, divide quinoa and black beans between two bowls. Top each with a poached fish fillet and spoon over the fresh mango salsa. Serve immediately.
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