Baked fish fillet with mango salsa
Simply seasoned sole fillets baked in the oven and topped with a mango and tomato salsa — sweet, sharp and fresh enough to lift the spirits.
- 30 min
- Serves 2
- Bake
- Easy
Why it suits you: Qi stagnation brings low moods, a tight chest and frequent sighing, and the close weather of Grain in Ear adds irritability. Mango, lime and coriander have a bright, fresh aroma that wakes the spleen and appetite, and tomato generates fluids. With light fish and vivid colours, it's a meal that lifts the mood.
Method
Prep 15 min · Cook 15 min- 1Preheat the oven to 200°C. Pat the fillets dry, rub with the salt, pepper, garlic and ½ tbsp olive oil and lay them on a baking tray lined with baking paper.
- 2Bake for 12–15 minutes until the flesh turns white and flakes easily with a fork.
- 3Meanwhile, mix the mango, tomato, red onion and coriander with the lime juice, the remaining olive oil and a pinch of salt. Spoon over the fish and serve at once.
Cautions
- Mango can trigger allergies; those with sensitive skin or eczema should eat less or use pineapple instead.
Chef's tips
- Mix the salsa just before serving, as salt draws out water; slightly firm mangoes are easier to dice.
The TCM view
Sole is sweet and neutral, strengthening the spleen and boosting qi. Mango is sweet, sour and cool, settling the stomach and quenching thirst. Tomato generates fluids and aids digestion. Coriander and red onion are pungent and warm, aromatic and qi-moving, awakening the spleen; lime's sour fragrance helps qi flow. Paired with light fish, they move qi without scattering it.
