Spring Snapper with Mango-Fennel Slaw & Brothy White Rice
This meal is sunshine on a plate—mild red snapper seared in lemon garlic butter, topped with a bright mango-fennel slaw kissed with mint, and served with roasted asparagus and nourishing white rice simmered in beef broth. It’s vibrant, balanced, and deeply satisfying—an intentional way to enjoy seasonal ingredients that feel both light and grounding.
ingredients:
🐟 For the Snapper
2 wild-caught red snapper fillets (skin-on if possible)
Sea salt + black pepper
2–3 tbsp olive oil or ghee
2 cloves garlic, minced
Zest + juice of 1/2 lemon
1 tbsp butter or additional ghee
Optional: fresh herbs like parsley, thyme, or dill
🥭 For the Mango-Fennel Slaw
1 ripe mango, julienned or diced
1/2 fennel bulb, thinly shaved
Juice of 1 lime (or lemon)
1 tsp honey (optional)
Pinch of sea salt
1 tbsp olive oil
1/2 avocado, diced
1 tbsp hemp seeds
A small handful fresh mint, chopped
Optional: fennel fronds, cilantro, or red chili flakes
🌾 For the Brothy Rice
1 cup organic white rice
1 1/2 cups beef bone broth (or any nourishing broth)
Pinch of sea salt (if broth is unsalted)
🌿 For the Asparagus
1 bunch asparagus, trimmed (pro tip: no need for the knife, just snap the stalks by the handful)
Olive oil, salt, and pepper
Optional: garlic powder or lemon zest
Instructions:
Start with the rice: First, we always rinse rice! In a saucepan, combine rice, broth, and salt. Bring to a boil, then reduce heat to low. Cover and simmer for 15 minutes or until liquid is absorbed. Remove from heat and let sit 5 more minutes. I always mix in a big dollop of grass-fed butter and some black pepper.
Roast the asparagus: Preheat oven to 400°F. I often will toss the veggies in the olive oil and spices before placing them on the baking sheet. Roast for 15–20 minutes.
Prepare the slaw: Combine mango, fennel, lime juice, honey, olive oil, and salt. Just before serving, fold in avocado, mint, and hemp seeds.
Sear the snapper: Pat snapper dry and season with salt and pepper. Heat oil or ghee in a skillet over medium-high. Place fillets skin-side down, pressing gently for 30 seconds to avoid curling. Cook 3–4 minutes.
Flip the snapper, add garlic, butter, and lemon zest. Spoon the lemon-garlic butter over the fish as it finishes cooking (1–2 minutes). Squeeze fresh lemon juice overtop.
Assemble: Serve snapper alongside a scoop of brothy rice and roasted asparagus. Top the fish generously with the slaw and extra fresh mint or fennel fronds and a handful of hemp seeds.
Tips & Variations:
Swap snapper for cod, halibut, or even shrimp.
Add a dash of chili flakes or thin-sliced jalapeño to the slaw for a little heat.
Rice can be made in advance and rewarmed with a splash of broth.
Don’t have asparagus? No problem, use whatever veggies are on the edge of expiration!
Nourishment Notes:
This isn’t just a spring dinner—it’s a digestive, anti-inflammatory, and deeply replenishing meal, layered with intentional ingredients that nourish far beyond the palate:
Red Snapper – A clean, lean source of protein rich in selenium and omega-3 fatty acids, which support heart health, brain function, and reduce systemic inflammation. Unlike heavier meats, it’s easy on digestion and ideal for spring.
Mango & Fennel Slaw – Mango brings enzymes like amylase to support carbohydrate digestion, while fennel soothes bloating, stimulates bile production, and gently aids the liver. Together they offer a sweet-savory, fiber-rich pairing that feeds your microbiome.
Mint – A natural digestive aid that relaxes smooth muscle in the gut, supports bile flow, and brings a refreshing balance to richer fats.
Avocado & Olive Oil – Both supply heart-healthy monounsaturated fats, which support the absorption of fat-soluble vitamins (A, D, E, K), nourish skin, and help regulate blood sugar by slowing digestion.
Hemp Seeds – Tiny but mighty, they provide complete plant-based protein, minerals like magnesium and zinc, and anti-inflammatory omega-3s to complement the snapper.
White Rice Cooked in Bone Broth – Simple and grounding, the rice offers easily digestible starch to balance blood sugar and energy. Cooking it in beef bone broth infuses it with minerals, amino acids (like glycine and glutamine), and collagen—supporting gut lining repair and connective tissue health.
Asparagus – A natural prebiotic rich in inulin, helping beneficial gut bacteria flourish, while delivering folate and antioxidants that support detoxification.
