Home/Fish/Mangrove Snapper
Back to Home
Mangrove Snapper
Fish
Nutri-ScoreA

Mangrove Snapper

Lutjanus griseus

Clinical Encyclopedia

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

Mangrove Snapper provides 120 kcal, 22g 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.

Mangrove snapper is a popular fish known for its firm texture and mild flavor, making it a favorite in various culinary dishes. Rich in protein and essential nutrients, it supports muscle health and overall well-being.

Also known as:
Gray SnapperBlack Snapper
Scientific NameLutjanus griseus
Region of OriginNative to the coastal waters of the Americas, particularly in the Caribbean and Gulf of Mexico.
Popular Comparisons:
Mangrove SnapperMangrove SnapperVSAlaska Plaice FilletAlaska Plaice FilletMangrove SnapperMangrove SnapperVSAlbacore TunaAlbacore TunaMangrove SnapperMangrove SnapperVSAlbacore White TunaAlbacore White TunaMangrove SnapperMangrove SnapperVSAlbacore White Tuna LoinAlbacore White Tuna LoinMangrove SnapperMangrove SnapperVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletMangrove SnapperMangrove SnapperVSAmerican PlaiceAmerican PlaiceMangrove SnapperMangrove SnapperVSAmerican Plaice FilletAmerican Plaice FilletMangrove SnapperMangrove SnapperVSAnchoviesAnchoviesMangrove SnapperMangrove SnapperVSArctic CharArctic CharMangrove SnapperMangrove SnapperVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
75%
Fiber0g
Total24.5g
Protein
22g(90%)
Fats
2.5g(10%)
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 B122.4 µg (100%)
Vitamin D570 IU (143%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium40 µg (73%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, which is essential for muscle repair and growth.
✓Rich in omega-3 fatty acids, promoting heart health and reducing inflammation.
✓Contains essential 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; consumption should be limited, especially for pregnant women.
!Allergic reactions can occur in sensitive individuals.

How to Prepare & Consume

Best enjoyed grilled, baked, or steamed to preserve its delicate flavor and nutritional value. Avoid deep frying to maintain health benefits.

Smart Selection & Storage

How to Select

Choose fish with bright, clear eyes and shiny skin. Fresh fish should have a mild ocean smell, not a strong fishy odor.

How to Store

Store in the coldest part of the refrigerator and consume within 1-2 days for optimal freshness.

Myths vs Realities

MythAll fish are low in mercury.
RealitySome fish, including mangrove snapper, can contain higher levels of mercury.
MythFish is not a good source of protein.
RealityFish is an excellent source of high-quality protein, essential for health.
MythEating fish can lead to weight gain.
RealityFish like mangrove snapper are low in calories and can aid in weight management.

Healthy Recipes

Grilled Mangrove Snapper with Citrus Salsa

This vibrant dish features grilled mangrove snapper topped with a refreshing citrus salsa, perfect for a light and healthy meal.

Ingredients
  • 2 fillets of mangrove snapper
  • 1 tablespoon olive oil
  • 1 orange, segmented
  • 1 grapefruit, segmented
  • 1/4 cup red onion, finely chopped
  • 1 jalapeño, minced
  • 2 tablespoons fresh cilantro, chopped
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. Brush the snapper fillets with olive oil, season with salt and pepper, and grill for about 4-5 minutes on each side until cooked through.
  3. 3. In a bowl, combine the citrus segments, red onion, jalapeño, cilantro, lime juice, and a pinch of salt. Serve the salsa over the grilled snapper.

Baked Mangrove Snapper with Herb Crust

This baked mangrove snapper is coated with a flavorful herb crust, providing a healthy and satisfying dinner option.

Ingredients
  • 2 fillets of mangrove snapper
  • 1/2 cup whole wheat breadcrumbs
  • 2 tablespoons fresh parsley, chopped
  • 1 tablespoon fresh thyme, chopped
  • 1 tablespoon Dijon mustard
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix the breadcrumbs, parsley, thyme, olive oil, salt, and pepper.
  3. 3. Spread the Dijon mustard over the snapper fillets, then press the breadcrumb mixture on top. Bake for 15-20 minutes until the fish is flaky.

Mangrove Snapper Tacos with Avocado Cream

These healthy tacos feature grilled mangrove snapper and a creamy avocado sauce, wrapped in corn tortillas for a delicious meal.

Ingredients
  • 2 fillets of mangrove snapper
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 4 corn tortillas
  • 1 avocado
  • 1/4 cup Greek yogurt
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill and brush the snapper with olive oil, seasoning with chili powder, cumin, salt, and pepper.
  2. 2. Grill the snapper for about 4-5 minutes on each side until cooked through.
  3. 3. In a blender, combine avocado, Greek yogurt, lime juice, salt, and pepper to make the cream. Serve the snapper in tortillas topped with avocado cream.

Mangrove Snapper Salad with Mango Vinaigrette

This colorful salad combines grilled mangrove snapper with mixed greens and a sweet mango vinaigrette for a nutritious meal.

Ingredients
  • 2 fillets of mangrove snapper
  • 4 cups mixed greens
  • 1 mango, diced
  • 1/4 cup red onion, sliced
  • 1/4 cup olive oil
  • 2 tablespoons apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Grill the snapper fillets for 4-5 minutes on each side until cooked through.
  2. 2. In a blender, combine mango, olive oil, apple cider vinegar, salt, and pepper to create the vinaigrette.
  3. 3. Toss the mixed greens and red onion with the vinaigrette, then top with sliced snapper.

Spicy Mangrove Snapper Stir-Fry

This quick stir-fry features mangrove snapper and colorful vegetables, tossed in a spicy sauce for a healthy weeknight dinner.

Ingredients
  • 2 fillets of mangrove snapper, cut into bite-sized pieces
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sriracha
  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, grated
Instructions
  1. 1. Heat sesame oil in a pan over medium heat and sauté garlic and ginger until fragrant.
  2. 2. Add the snapper pieces and cook until they start to turn opaque, then add the vegetables and stir-fry for 5-7 minutes.
  3. 3. Stir in soy sauce and sriracha, cooking for an additional 2 minutes before serving.

Coconut Curry Mangrove Snapper

This aromatic coconut curry features mangrove snapper simmered in a rich and flavorful sauce, served with brown rice.

Ingredients
  • 2 fillets of mangrove snapper
  • 1 can coconut milk
  • 2 tablespoons red curry paste
  • 1 cup spinach
  • 1 tablespoon fish sauce
  • 1 tablespoon lime juice
  • 1 cup cooked brown rice
Instructions
  1. 1. In a saucepan, combine coconut milk and red curry paste, bringing to a simmer.
  2. 2. Add the snapper fillets and cook for about 5 minutes, then stir in spinach, fish sauce, and lime juice.
  3. 3. Serve the curry over cooked brown rice.

Lemon Garlic Mangrove Snapper Foil Packets

These easy foil packets feature mangrove snapper baked with lemon and garlic, making for a healthy and hassle-free meal.

Ingredients
  • 2 fillets of mangrove snapper
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 lemon, sliced
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Place each snapper fillet on a piece of foil, drizzle with olive oil, and top with garlic, lemon slices, oregano, salt, and pepper.
  3. 3. Seal the packets and bake for 15-20 minutes until the fish is cooked through.

Mediterranean Mangrove Snapper with Quinoa

This healthy dish features mangrove snapper seasoned with Mediterranean spices, served over a bed of fluffy quinoa.

Ingredients
  • 2 fillets of mangrove snapper
  • 1 cup cooked quinoa
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. Season the snapper with olive oil, smoked paprika, garlic powder, cumin, salt, and pepper.
  2. 2. Grill or pan-sear the snapper for 4-5 minutes on each side until cooked through.
  3. 3. Serve the snapper over cooked quinoa.

Miso Glazed Mangrove Snapper

This delicious miso-glazed mangrove snapper is broiled to perfection, offering a healthy and umami-rich meal.

Ingredients
  • 2 fillets of mangrove snapper
  • 2 tablespoons miso paste
  • 1 tablespoon honey
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil
  • Green onions for garnish
Instructions
  1. 1. Preheat the broiler and line a baking sheet with foil.
  2. 2. Mix miso paste, honey, soy sauce, and sesame oil in a bowl, then brush the mixture over the snapper fillets.
  3. 3. Broil for 5-7 minutes until the glaze is caramelized and the fish is cooked through. Garnish with green onions before serving.

Herb-Infused Mangrove Snapper with Asparagus

This light and healthy dish features mangrove snapper infused with fresh herbs and served alongside roasted asparagus.

Ingredients
  • 2 fillets of mangrove snapper
  • 1 bunch asparagus, trimmed
  • 2 tablespoons olive oil
  • 1 tablespoon fresh dill, chopped
  • 1 tablespoon fresh basil, chopped
  • 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. Roast for 10 minutes.
  3. 3. Season the snapper with olive oil, dill, basil, salt, and pepper, then add to the baking sheet and roast for an additional 10-12 minutes until cooked through.

Frequently Asked Questions (FAQ)

What is the best way to cook mangrove snapper?

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

Is mangrove snapper healthy to eat?

Yes, it is rich in protein and omega-3 fatty acids, making it a healthy choice.

How can I tell if mangrove snapper is fresh?

Look for clear, bright eyes, shiny skin, and a fresh ocean smell.

Can I eat the skin of mangrove snapper?

Yes, the skin is edible and can add flavor when cooked properly.

What are the nutritional benefits of mangrove snapper?

It is high in protein, low in fat, and provides essential vitamins and minerals.

How often can I safely eat mangrove snapper?

Due to potential mercury content, it's recommended to limit consumption to once a week.

What dishes can I make with mangrove snapper?

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

Is mangrove snapper sustainable?

Sustainability varies by fishing practices; check local guidelines for sustainable sources.

Related Superfoods
Abalone Fresh Abalone Aged Blue Cheese
Comparisons
Mangrove Snapper vs Alaska Plaice Fillet Mangrove Snapper vs Albacore Tuna Mangrove Snapper vs Albacore Tuna
Nutrients
Protein in Mangrove Snapper Calories in Mangrove Snapper Vitamin-c in Mangrove Snapper Magnesium in Mangrove Snapper
Featured Guides
Health Benefits of Mangrove Snapper Healthy Recipes with Mangrove Snapper
Rankings
Fish high in vitamin-d Fish high in vitamin-b12 Fish low in carbohidratos Fish low in índice glucémico