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Gray Mangrove Snapper Fillet
Fish
Nutri-ScoreA

Gray Mangrove Snapper Fillet

Lutjanus griseus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Gray Mangrove Snapper Fillet provides 120 kcal, 24g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

The Gray Mangrove Snapper is a lean fish known for its delicate flavor and firm texture, making it a popular choice in various culinary dishes. Rich in protein and essential nutrients, it supports overall health and well-being.

Also known as:
Mangrove SnapperGray Snapper
Scientific NameLutjanus griseus
Region of OriginFound in warm coastal waters, primarily in the Caribbean and Gulf of Mexico.
Popular Comparisons:
Gray Mangrove Snapper FilletGray Mangrove Snapper FilletVSAlaska Plaice FilletAlaska Plaice FilletGray Mangrove Snapper FilletGray Mangrove Snapper FilletVSAlbacore TunaAlbacore TunaGray Mangrove Snapper FilletGray Mangrove Snapper FilletVSAlbacore White TunaAlbacore White TunaGray Mangrove Snapper FilletGray Mangrove Snapper FilletVSAlbacore White Tuna LoinAlbacore White Tuna LoinGray Mangrove Snapper FilletGray Mangrove Snapper FilletVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletGray Mangrove Snapper FilletGray Mangrove Snapper FilletVSAmerican PlaiceAmerican PlaiceGray Mangrove Snapper FilletGray Mangrove Snapper FilletVSAmerican Plaice FilletAmerican Plaice FilletGray Mangrove Snapper FilletGray Mangrove Snapper FilletVSAnchoviesAnchoviesGray Mangrove Snapper FilletGray Mangrove Snapper FilletVSArctic CharArctic CharGray Mangrove Snapper FilletGray Mangrove Snapper FilletVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
75%
Fiber0g
Total26.5g
Protein
24g(91%)
Fats
2.5g(9%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122.5 µg (104%)
Vitamin D1 µg (7%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium38 µg (69%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, which is essential for muscle repair and growth.
✓Contains omega-3 fatty acids that promote heart health and reduce inflammation.
✓Rich in vitamins and minerals, supporting immune function and bone health.
✓Low in carbohydrates, making it suitable for low-carb diets.

Possible Risks & Side Effects

!May contain mercury; pregnant women and young children should limit consumption.
!Allergic reactions may occur in individuals sensitive to fish.

How to Prepare & Consume

Best prepared by grilling, baking, or steaming to retain moisture and flavor. Avoid frying to keep it healthy.

Smart Selection & Storage

How to Select

Choose fish with bright eyes, shiny skin, and a fresh ocean smell. Avoid any with a strong fishy odor.

How to Store

Store in the coldest part of the refrigerator and consume within 1-2 days or freeze for longer storage.

Myths vs Realities

MythFish is always low in mercury.
RealitySome fish, including certain snapper species, can have high mercury levels.
MythAll fish are the same nutritionally.
RealityDifferent fish species have varying levels of nutrients and health benefits.
MythYou should avoid fish if you're allergic to shellfish.
RealityFish allergies are different from shellfish allergies; consult a doctor for advice.

Healthy Recipes

Citrus Grilled Gray Mangrove Snapper

This refreshing dish features Gray Mangrove Snapper marinated in a zesty citrus blend, grilled to perfection for a light and flavorful meal.

Ingredients
  • 2 Gray Mangrove Snapper fillets
  • 1 orange, juiced
  • 1 lemon, juiced
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. In a bowl, mix orange juice, lemon juice, olive oil, garlic powder, salt, and pepper.
  2. 2. Marinate the snapper fillets in the citrus mixture for at least 30 minutes.
  3. 3. Preheat the grill to medium-high heat, then grill the fillets for 4-5 minutes on each side until cooked through. Garnish with fresh parsley before serving.

Baked Gray Mangrove Snapper with Herbs

A simple yet elegant dish where the snapper is baked with fresh herbs and lemon, allowing the natural flavors to shine.

Ingredients
  • 2 Gray Mangrove Snapper fillets
  • 1 tablespoon olive oil
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1 lemon, sliced
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Place the snapper fillets on a baking sheet, drizzle with olive oil, and season with thyme, oregano, salt, and pepper.
  3. 3. Top with lemon slices and bake for 20-25 minutes until the fish flakes easily with a fork.

Spicy Mango Salsa with Gray Mangrove Snapper Tacos

These vibrant tacos feature grilled snapper topped with a spicy mango salsa, offering a burst of flavor in every bite.

Ingredients
  • 2 Gray Mangrove Snapper fillets
  • 2 corn tortillas
  • 1 ripe mango, diced
  • 1 jalapeño, minced
  • 1/4 red onion, chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Grill the snapper fillets until cooked through, about 4-5 minutes per side.
  2. 2. In a bowl, combine mango, jalapeño, red onion, lime juice, and salt to make the salsa.
  3. 3. Serve the grilled snapper in corn tortillas topped with the mango salsa.

Gray Mangrove Snapper with Quinoa and Spinach Salad

A nutritious salad featuring pan-seared snapper served over a bed of quinoa and fresh spinach, drizzled with a light vinaigrette.

Ingredients
  • 2 Gray Mangrove Snapper fillets
  • 1 cup cooked quinoa
  • 2 cups fresh spinach
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Season the snapper fillets with salt and pepper, then pan-sear in olive oil over medium heat for 4-5 minutes on each side.
  2. 2. In a bowl, combine cooked quinoa, fresh spinach, olive oil, balsamic vinegar, salt, and pepper.
  3. 3. Serve the snapper on top of the quinoa salad.

Lemon Garlic Gray Mangrove Snapper with Asparagus

This dish pairs succulent snapper with tender asparagus, all infused with a lemon garlic sauce for a delightful dinner.

Ingredients
  • 2 Gray Mangrove Snapper fillets
  • 1 bunch asparagus, trimmed
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Toss asparagus with olive oil, salt, and pepper, and spread on a baking sheet.
  3. 3. Place snapper fillets on the same sheet, drizzle with garlic and lemon juice, and bake for 15-20 minutes until the fish is flaky and asparagus is tender.

Gray Mangrove Snapper Ceviche

A refreshing ceviche made with fresh snapper marinated in lime juice, mixed with tomatoes, onions, and cilantro for a perfect appetizer.

Ingredients
  • 2 Gray Mangrove Snapper fillets, diced
  • Juice of 3 limes
  • 1 tomato, diced
  • 1/4 red onion, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine diced snapper with lime juice and let it marinate for 30 minutes until the fish is opaque.
  2. 2. Add tomato, red onion, cilantro, salt, and pepper, and mix well.
  3. 3. Serve chilled with tortilla chips or on its own.

Gray Mangrove Snapper Stir-Fry with Vegetables

A quick and healthy stir-fry featuring snapper and colorful vegetables, tossed in a light soy sauce for a delicious meal.

Ingredients
  • 2 Gray Mangrove Snapper fillets, cut into strips
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 2 carrots, julienned
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
Instructions
  1. 1. Heat sesame oil in a pan over medium heat, then add snapper strips and cook until just opaque.
  2. 2. Add bell pepper, broccoli, carrots, ginger, and soy sauce, and stir-fry for 5-7 minutes until vegetables are tender-crisp.
  3. 3. Serve hot over brown rice or quinoa.

Mediterranean Gray Mangrove Snapper Bake

This Mediterranean-inspired dish features snapper baked with olives, tomatoes, and feta cheese for a flavorful and healthy meal.

Ingredients
  • 2 Gray Mangrove Snapper fillets
  • 1 cup cherry tomatoes, halved
  • 1/2 cup Kalamata olives, pitted
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Place the snapper fillets in a baking dish, and top with cherry tomatoes, olives, feta, olive oil, salt, and pepper.
  3. 3. Bake for 20-25 minutes until the fish is cooked through and the flavors meld.

Gray Mangrove Snapper with Coconut Curry Sauce

A delightful dish where snapper is simmered in a creamy coconut curry sauce, served with steamed vegetables for a healthy twist.

Ingredients
  • 2 Gray Mangrove Snapper fillets
  • 1 can coconut milk
  • 2 tablespoons curry paste
  • 1 cup mixed vegetables (bell peppers, snap peas, carrots)
  • 1 tablespoon olive oil
  • Salt to taste
Instructions
  1. 1. Heat olive oil in a pan, add curry paste and cook for 1 minute.
  2. 2. Pour in coconut milk and bring to a simmer, then add snapper fillets and mixed vegetables.
  3. 3. Cook for 10-12 minutes until the fish is cooked through and vegetables are tender. Serve hot.

Gray Mangrove Snapper and Sweet Potato Cakes

These healthy cakes combine snapper and sweet potatoes, pan-fried until golden brown for a delicious and nutritious meal.

Ingredients
  • 2 Gray Mangrove Snapper fillets, cooked and flaked
  • 1 cup mashed sweet potatoes
  • 1/4 cup breadcrumbs
  • 1 egg, beaten
  • 1 tablespoon green onions, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix flaked snapper, mashed sweet potatoes, breadcrumbs, egg, green onions, salt, and pepper.
  2. 2. Form the mixture into patties and pan-fry over medium heat until golden brown, about 4-5 minutes per side.
  3. 3. Serve with a side salad or yogurt dip.

Frequently Asked Questions (FAQ)

What is the best way to cook gray mangrove snapper?

Grilling or baking with herbs and lemon enhances its natural flavor.

Is gray mangrove snapper healthy?

Yes, it is low in calories and high in protein, making it a healthy choice.

How can I tell if the fish is fresh?

Fresh fish should have a mild scent, firm flesh, and bright, clear eyes.

Can I freeze gray mangrove snapper?

Yes, it can be frozen for up to six months if properly wrapped.

What are the nutritional benefits of gray mangrove snapper?

It is rich in protein, omega-3 fatty acids, and essential vitamins and minerals.

How often can I eat gray mangrove snapper?

It can be consumed 2-3 times a week, but be mindful of mercury levels.

What dishes can I make with gray mangrove snapper?

It can be used in tacos, salads, or served with vegetables and grains.

Is gray mangrove snapper sustainable?

Check local fisheries for sustainability certifications to ensure responsible sourcing.

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Comparisons
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Nutrients
Protein in Gray Mangrove Snapper Fillet Calories in Gray Mangrove Snapper Fillet Vitamin-c in Gray Mangrove Snapper Fillet Magnesium in Gray Mangrove Snapper Fillet
Featured Guides
Health Benefits of Gray Mangrove Snapper Fillet Healthy Recipes with Gray Mangrove Snapper Fillet
Rankings
Fish high in vitamin-b12 Fish high in selenium Fish low in carbohidratos Fish low in índice glucémico