⏱ 30 min total

Turmeric Fish with Mango Salsa

Name: Turmeric Fish with Mango Salsa
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 3 tbsp Quinoa; ¼ fruit without refuse Mango; 1 tbsp Cilantro; ¼ tbsp Lime juice; ½ pepper Red chili pepper; 4 oz Whitefish; ¼ dash Salt; ¼ dash Black pepper; ¼ tbsp Turmeric; ¼ tbsp Olive oil; ½ cloves, minced Garlic; ¼ can Black beans; 1 cup, chopped Kale

Per 1 serving · 404 g · 13 ingredients

Calories

478

24%
of a 2,000 cal day

Protein
37g
30% of calories
Carbs
56g
46% of calories
Fat
13g
24% of calories

Portion

✓ Protein-dense

At a glance

One serving of Turmeric Fish with Mango Salsa (404 g) has 478 calories, with 37 g of protein, 56 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (46% of calories). It is high in protein (73% DV), dietary fiber (49% DV) and Vitamin A (46% DV). Keep an eye on cholesterol, which provides 23% of the daily value.

Per 100 g

118cal

low energy density

Protein per 100 cal

7.6g

Net carbs

42g

carbs minus fiber

Fiber

14g

10 g sugar

High in

20%+ of the daily value

Protein73%
Dietary fiber49%
Vitamin A46%
Vitamin C152%
Vitamin D91%
Vitamin E26%

Good source of

10–19% of the daily value

Nothing notable

Watch

20%+ of the daily value

Cholesterol23%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Rinse the quinoa and cook according to package directions.
2
In a bowl, combine diced mango, chopped cilantro, lime juice, and half the chili to make the salsa. Set aside.
3
Pat fish dry. Season lightly with salt and pepper, then dust all over with the turmeric.
4
Heat half of the oil in a large nonstick skillet over medium-high heat. Sauté the garlic and remaining chili until fragrant, about 1 minute. Stir in black beans to warm, about 1 minute, then add chopped kale and toss until just wilted, about 2 minutes. Transfer and keep warm.
5
Add the remaining oil to the skillet and cook the fish until golden and just cooked through, 2-3 minutes per side.
6
Divide quinoa among bowls and top with the kale-bean mixture, fish, and mango salsa. Garnish with the remaining cilantro and serve.

Vitamins & minerals

Amounts for 1 serving (404 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	418 μg	46%
Vitamin C	136 mg	152%
Vitamin D	14 μg	91%
Vitamin E	4 mg	26%
Vitamin K	486 μg	405%
Thiamine	1 mg	44%
Riboflavin (B2)	0.4 mg	34%
Niacin	6 mg	37%
Vitamin B6	1 mg	68%
Folate (B9)	264 μg	66%
Vitamin B12	1 μg	47%
Pantothenic acid	2 mg	31%
Choline	129 mg	23%

Minerals

Nutrient	Amount	% Daily Value
Calcium	198 mg	20%
Iron	6 mg	77%
Potassium	1,406 mg	30%
Magnesium	184 mg	44%
Phosphorus	654 mg	93%
Zinc	3 mg	29%
Copper	2 mg	180%
Manganese	2 mg	81%
Selenium	20 μg	36%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	49 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	4,466 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	1 g	—
Docosapentaenoic Acid (DPA)	0.2 g	—
Eicosapentaenoic Acid (EPA)	0.4 g	—
Fluoride	0 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	5 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	2 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	5 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	4 g	—
Proline	1 g	—
Retinol	41 μg	—
Serine	2 g	—
Starch	17 g	—
Sucrose	4 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	2 g	—
Total omega 6	0 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	14 μg	—

Burning 478 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

91min
Walking (3.5 mph)
57min
Cycling (moderate)
40min
Running (6 mph)
67min
Swimming laps

Common questions

How many calories are in Turmeric Fish with Mango Salsa?

One serving of Turmeric Fish with Mango Salsa (1 serving) has 478 calories, which works out to 118 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Turmeric Fish with Mango Salsa high in protein?

Yes. It has 37 g of protein per serving, and 30% of its calories come from protein (7.6 g of protein per 100 calories).

Is Turmeric Fish with Mango Salsa keto-friendly?

It is hard to fit into a strict keto diet. One serving has 42 g of net carbs and 46% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Turmeric Fish with Mango Salsa?

274 mg per serving.

How much sugar is in Turmeric Fish with Mango Salsa?

10 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (404 g)

Calories478

% Daily Value*

Total fat 13g	17%
Saturated fat 2g	10%
Trans fat 0g
Cholesterol 68mg	23%
Sodium 274mg	12%
Total carbohydrate 56g	20%
Dietary fiber 14g	49%
Total sugars 10g
Protein 37g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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