Sri Lankan Spiced Grilled Fish with Coconut-Free Mango Salad

This recipe is a weight-loss-friendly adaptation of the original Caribbean fish recipe, tailored for Sri Lankans. It uses local ingredients and spices to create a flavorful yet low-calorie dish. The grilled fish is rich in protein, while the fresh mango salad provides a burst of antioxidants and fiber, making it perfect for those aiming to shed pounds without sacrificing taste.

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Weight loss based ingredients

  • Fresh tilapia or seer fish (low in fat, high in protein)
  • Paprika (boosts metabolism)
  • Cumin (aids digestion and fat burning)
  • Coriander (anti-inflammatory)
  • Fresh mango (rich in fiber and vitamins)
  • Red onion (low-calorie, high in antioxidants)
  • Cucumber (hydrating and low-calorie)
  • Lime juice (aids digestion and adds flavor without calories)
  • Green chili (boosts metabolism)
  • Fresh cilantro (adds flavor without calories)

Cooking Methods (Instructions) Focused for Weight Loss

1. **Prepare the spice mix**: Combine 1 tablespoon paprika, 1 teaspoon cumin, 1 teaspoon coriander, ½ teaspoon ginger, ¼ teaspoon cayenne pepper (optional), and a pinch of salt. Avoid adding extra oil or high-calorie binders like coconut.

2. **Marinate the fish**: Rub the spice mix evenly over the fish fillets and let them marinate for 15 minutes. This enhances flavor without adding extra calories.

3. **Grill the fish**: Use a non-stick grill pan or an outdoor grill to cook the fish. Grilling requires minimal oil, making it a healthier alternative to frying. Cook each side for 3-4 minutes until the fish is opaque and lightly charred.

4. **Prepare the mango salad**: Dice fresh mango, cucumber, and red onion. Add chopped green chili and cilantro. Toss with lime juice and a pinch of salt. Avoid adding sugar or high-calorie dressings.

5. **Serve**: Plate the grilled fish with a generous portion of the mango salad. This combination is light, refreshing, and perfect for weight loss.

Weight Loss Tips & Advice

1. **Portion control**: Stick to one fillet per serving, paired with a large portion of the mango salad to feel full without overeating.

2. **Avoid frying**: Grilling or steaming fish reduces calorie intake compared to frying.

3. **Use local ingredients**: Sri Lankan mangoes, cucumbers, and spices are affordable, fresh, and packed with nutrients.

4. **Stay hydrated**: Drink plenty of water or herbal teas like ginger or cinnamon tea to aid digestion and curb hunger.

5. **Pair with exercise**: This meal is light and energizing, making it ideal for pre- or post-workout consumption.

Conclusion

This Sri Lankan-inspired grilled fish with mango salad is an excellent choice for weight loss. It uses local, nutrient-dense ingredients that are low in calories but high in flavor. The dish is rich in protein, fiber, and antioxidants, which help boost metabolism, improve digestion, and support overall health. By grilling the fish and avoiding high-calorie add-ons, this recipe is both satisfying and weight-loss-friendly. Pair it with regular exercise and a balanced diet for the best results.