Mango and Avocado Ceviche
- Suitable for diets:
- Heart-Healthy
- High-Protein
- Mediterranean
Why Diabetes Friendly?
Low-Glycemic Ingredients:
Mangoes and avocados, the primary ingredients, have a relatively low glycemic index, meaning they have a minimal impact on blood sugar levels.
High in Fiber:
Both mangoes and avocados are rich in dietary fiber, which helps regulate blood sugar levels by slowing down the absorption of sugar.
Lean Protein Option:
If using seafood, it provides a lean protein source without significantly impacting blood sugar levels.
Balanced Nutrient Profile:
The combination of healthy fats from avocados, lean protein from seafood, and the natural sweetness from mangoes creates a balanced and satisfying dish.
Controlled Portion Sizes:
Ceviche is easy to portion control, allowing individuals to manage their carbohydrate intake effectively.
Ingredients
- tilapia (or cod, halibut, flounder, mahi mahi) 500 g
- lemon juice (about 5-6 lemons*) 1 cup
- red bell pepper (finely diced) 1
- red onion (finely diced) ¼ cup
- cucumber (diced) ½
- jalapeño (finely diced) 1
- cilantro (chopped) ½ cup
- garlic (minced) 2 cloves
- olive oil 2 tbsp
- salt ¼ tsp
- avocado (diced) 1
- mango (diced) ½ cup
Cooking Tips
Choose Fresh Ingredients:
Opt for ripe mangoes and avocados for the best flavour and texture as well as freshly squeezed lemon or lime juice
Uniform Cutting:
Dice ingredients, including mango, avocado, and other vegetables, into uniform sizes for a consistent texture in each bite.
Marinate Thoughtfully:
Allow the ceviche to marinate for just the right amount of time. Over-marinating can over-cook the fish creating a chewier texture.
Garnish with Fresh Herbs:
Add freshness with chopped cilantro, parsley, or mint as a finishing touch.
Serve Chilled:
Ceviche is best served chilled. Refrigerate it for at least 30 minutes before serving to allow the flavors to meld.
Include Crunchy Elements:
For added texture, consider adding diced cucumber or jicama.
Instructions
- Rinse the fish under cold water and pat dry with paper towels. Cut it into small, bite-sized cubes and place it in a glass or ceramic bowl.500 g tilapia
- Pour the fresh lemon juice over the fish, ensuring all pieces are submerged. Cover the bowl with plastic wrap and refrigerate for about 30-40 minutes, or until the fish turns opaque and "cooks" in the lemon juice. Note that the longer you marinate the fish the more “firm” it will cook.1 cup lemon juice
- Dice the bell peppers, red onion, cucumber, jalapeño, and chop the cilantro. Combine these ingredients together in a separate bowl.1 red bell pepper, ¼ cup red onion, ½ cucumber, 1 jalapeño, ½ cup cilantro
- Once the fish has finished marinating, drain off about half of the lemon juice. Add the diced vegetables mixture, minced garlic, olive oil, salt, avocado, and mango, and gently toss everything together.2 cloves garlic, 2 tbsp olive oil, ¼ tsp salt, 1 avocado, ½ cup mango
- Cover the ceviche mixture and refrigerate for at least 30 minutes to allow the flavors to meld together.
- Line a serving platter or individual plates with lettuce leaves. Spoon the chilled ceviche onto the lettuce leaves, serve and enjoy!
Notes
FAQ
Can I make ceviche in advance?
Ceviche is best when consumed shortly after preparing. However, you can prepare the ingredients in advance and assemble the ceviche just before serving to maintain freshness.
How long can I store leftovers?
Consume ceviche within 1-2 days to ensure the quality of the ingredients, especially the seafood.
Can I use frozen seafood?
While fresh seafood is preferred for ceviche, you can use high-quality frozen seafood that has been properly thawed and cooked.
What can I serve with mango avocado ceviche?
Ceviche pairs well with tortilla chips, tostadas, or plantain chips. You can also serve it over a bed of lettuce or alongside avocado slices.
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