This kid friendly, week night easy mango marinade and sauce is perfect for fish, chicken, veggies and more!
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Frog hunts, sunshine, and fresh, fast dinners!
That pretty much sums up the last few weekends in our house, enjoying some steadier spring temperatures, and the scheduling fun that comes with the month of May and three kids in school! What is it about May?! All the trips! All the concerts! All the after school fun! And you know what? My girls love it ALL. May is so fun. But just because we are busy doesn’t mean I can set meal planning on coast…in fact just the opposite.
Brain fuel for busy kids
When things get busy, it can be easy to pull out easier meals, and we absolutely do healthier hot dog dinners, and grilled burgers in the warm months of the year when we want to be outside versus in the kitchen all day. But with just a few minutes of prep, you can have just as quick of a dinner, that tastes just as fun for the kids, and packs some big time brain fuel for growing kids. While this mango marinade and sauce will work for chicken, and tastes amazing with mineral rich veggies that we all need too, I like to use it with wild caught fatty fish – brain fuel!
Two minutes to fresh mango marinade!
If you have a blender, you can make this marinade in 2 minutes flat! Just dump it all in and puree! It’s so fast, that you can prep it in the morning before everyone heads out the door for the busy day, or do it before you go to bed the night before. It only needs about 30 minutes to marinade your fish, but up to a day is even better. Then all you have to do when you get home is a quick pan sear of your fish or chicken!
Because this mango marinade also makes an amazing sauce for your sides of veggies, rice, or as a dip for your fish or chicken! If mangos are on sale or in season near you, double up for a meal, and then freeze some for another time as well.
Mango Marinade & Sauce
- Everything into a food processor or blender, and blend until smooth.
Ok, I’ve got my marinade! Now how do I make dinner???
Simply pour the mango marinade over the top of your favorite wild caught fish or chicken, and let the meat marinade for at least 30 minutes or up to a day. You can marinade veggies in this for kabobs too. See the recipe below for very basic dinner – change things up based on what you have in house and what is in season near you.
Because whats a quick dinner idea if the side dishes are fussy and long to prep? Here are some great side dish ideas for your mango fish!
- Roasted veggies (Recipe below. You can chop the veggies the night before so you just have to dump them on the tray and roast while you cook the fish)
- Slaws (here is a great Paleo coleslaw, or a dairy based slaw here)
- salads (here is a great olive garden copycat dressing, or Asian dressing. This post has 5 popular dressings like Ranch, Thousand Island, and French that most kids are big fans of)
- Instant Pot potato salad
- Parmesan zucchini spears
- And don’t forget an easy pot of rice or quinoa always make a great side – you can even make that up in advance the night before and just warm it back up.
Mango White Fish with Roasted Veggies
- 1 recipe of the above Mango Marinade you can double the sauce recipe if you want extra for mixing into the veggies or rice, or for dipping the fish
- 1 lb wild caught white fish such as Mahi Mahi or Cod
- 3 tbsp ghee butter, or olive oil to cook the fish in (I like to use ghee)
- 1 lb brussel sprouts halved or quartered depending on the size (broccoli and asparagus will work here too – use what is in season)
- 1 lb carrots cut on the bias
- 3 tbsp butter for the veggies
- Sea salt and pepper for the veggies to taste
- Marinate your fish anywhere from 30 minutes to a day in advance. Pour 1 recipe of the mango marinade over the fish in a bowl or freezer bag. I like to cut the fish into the size portions that my girls eat. Seal the bowl or bag and set the fish in the refrigerator to marinade until you are ready to cook it.
- When the fish is done marinating, pre-heat the oven to 400 degrees and toss the veggies on a sheet pan with the butter, sea salt, and pepper. Roast the veggies at 400 degrees for 15 – 20 minutes depending on how big the veggies are cut.
- To cook the fish, heat up a large skillet and the cooking fat over medium high heat. When the pan is very hot, add the fish directly from the marinade. Don’t scrape off the marinade – in fact I dip it in and scoop some of it out onto the fish while it cooks. Cook the fish 2-3 minutes on each side. Cook time will depend on the size and thickness of your fish. If your fish is larger/thicker than what is pictured here, you will need more like 5 minutes each side.
- Plate your cooked fish over long grain white rice, or with a side of sweet potato or baked potato, and the roasted veggies. You can toss the roasted veggies and/or the rice with another batch of mango sauce.
More real food recipes you might like ::
- Orange Ginger Salmon
- Fresh Pesto with Salmon Meatballs
- Paleo Sheet Pan Fish ‘N Chips
- Mahi Mahi Fish Taco Buddha Bowls
- Paleo Coleslaw