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Fresh Mango Marinade and Sauce :: Perfect For Fish, Chicken, Veggies and More!
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5 from 36 votes

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.