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Gray Mangrove Snapper
Fish
Nutri-ScoreA

Gray Mangrove Snapper

Lutjanus griseus

Clinical Encyclopedia

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

Gray 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.

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

Also known as:
Mangrove SnapperGray Snapper
Scientific NameLutjanus griseus
Region of OriginNative to the coastal waters of the Americas, particularly in the Caribbean and Gulf of Mexico.
Popular Comparisons:
Gray Mangrove SnapperGray Mangrove SnapperVSAlaska Plaice FilletAlaska Plaice FilletGray Mangrove SnapperGray Mangrove SnapperVSAlbacore TunaAlbacore TunaGray Mangrove SnapperGray Mangrove SnapperVSAlbacore White TunaAlbacore White TunaGray Mangrove SnapperGray Mangrove SnapperVSAlbacore White Tuna LoinAlbacore White Tuna LoinGray Mangrove SnapperGray Mangrove SnapperVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletGray Mangrove SnapperGray Mangrove SnapperVSAmerican PlaiceAmerican PlaiceGray Mangrove SnapperGray Mangrove SnapperVSAmerican Plaice FilletAmerican Plaice FilletGray Mangrove SnapperGray Mangrove SnapperVSAnchoviesAnchoviesGray Mangrove SnapperGray Mangrove SnapperVSArctic CharArctic CharGray Mangrove SnapperGray Mangrove SnapperVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
75%
Fiber0g
Total25.0g
Protein
22g(88%)
Fats
3g(12%)
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 (5%)
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, which support heart health and reduce inflammation.
✓Contains essential vitamins and minerals that contribute to overall health.
✓Low in carbohydrates, making it a suitable option for low-carb diets.

Possible Risks & Side Effects

!May contain mercury, which can be harmful in large quantities, especially for pregnant women and young children.
!Allergic reactions may occur in individuals sensitive to fish.

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 eyes, shiny skin, and a fresh 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 for optimal freshness.

Myths vs Realities

MythFish is not a good source of protein.
RealityFish, including Gray Mangrove Snapper, is an excellent source of high-quality protein.
MythAll fish are high in mercury.
RealityWhile some fish can contain mercury, many species, including snapper, are safe to eat in moderation.
MythYou can't eat fish if you have a seafood allergy.
RealityNot all seafood allergies are the same; consult with an allergist for personalized advice.

Healthy Recipes

Citrus Grilled Gray Mangrove Snapper

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

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

Baked Gray Mangrove Snapper with Quinoa and Spinach

A wholesome meal combining baked Gray Mangrove Snapper with nutrient-rich quinoa and sautéed spinach, perfect for a balanced diet.

Ingredients
  • 2 Gray Mangrove Snapper fillets
  • 1 cup cooked quinoa
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 1 garlic clove, minced
  • Salt and pepper to taste
  • Lemon wedges for serving
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Place the snapper fillets on a baking sheet, season with salt and pepper, and bake for 15-20 minutes.
  3. 3. In a pan, heat olive oil, sauté garlic, add spinach until wilted, and serve alongside the quinoa and snapper.

Spicy Mango Salsa with Gray Mangrove Snapper Tacos

These tacos feature flaky Gray Mangrove Snapper topped with a spicy mango salsa, wrapped in whole grain tortillas for a healthy twist.

Ingredients
  • 2 Gray Mangrove Snapper fillets
  • 2 whole grain tortillas
  • 1 ripe mango, diced
  • 1 jalapeño, minced
  • 1/4 red onion, diced
  • Juice of 1 lime
  • Salt to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. Grill or pan-sear the snapper fillets until cooked through.
  2. 2. In a bowl, combine mango, jalapeño, onion, lime juice, and salt to make the salsa.
  3. 3. Assemble the tacos by placing snapper in tortillas and topping with mango salsa and cilantro.

Herb-Crusted Gray Mangrove Snapper with Asparagus

A delightful herb-crusted Gray Mangrove Snapper served with roasted asparagus, offering a burst of flavor and nutrients.

Ingredients
  • 2 Gray Mangrove Snapper fillets
  • 1 cup breadcrumbs
  • 2 tablespoons fresh parsley, chopped
  • 1 tablespoon fresh dill, chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 bunch asparagus, trimmed
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Mix breadcrumbs, parsley, dill, olive oil, salt, and pepper; coat the snapper fillets with the mixture.
  3. 3. Place the snapper and asparagus on a baking sheet and roast for 15-20 minutes until golden brown.

Lemon Garlic Gray Mangrove Snapper with Zucchini Noodles

This low-carb dish features lemon garlic Gray Mangrove Snapper served over spiralized zucchini noodles for a light and healthy meal.

Ingredients
  • 2 Gray Mangrove Snapper fillets
  • 2 zucchinis, spiralized
  • 2 tablespoons olive oil
  • 2 garlic cloves, minced
  • Juice of 1 lemon
  • Salt and pepper to taste
  • Parmesan cheese for garnish
Instructions
  1. 1. Heat olive oil in a pan, add garlic, and cook until fragrant.
  2. 2. Add snapper fillets, season with salt and pepper, and cook for 4-5 minutes on each side.
  3. 3. In the same pan, add zucchini noodles, toss briefly, and serve with snapper and a sprinkle of Parmesan.

Mediterranean Gray Mangrove Snapper Salad

A fresh Mediterranean-inspired salad featuring grilled Gray Mangrove Snapper, mixed greens, olives, and a tangy vinaigrette.

Ingredients
  • 2 Gray Mangrove Snapper fillets
  • 4 cups mixed greens
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup Kalamata olives, pitted
  • 1/4 red onion, thinly sliced
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Grill the snapper fillets until cooked through and flaky.
  2. 2. In a large bowl, combine mixed greens, tomatoes, olives, and onion.
  3. 3. Whisk together olive oil, balsamic vinegar, salt, and pepper; drizzle over the salad and top with snapper.

Coconut Curry Gray Mangrove Snapper

A flavorful coconut curry dish with Gray Mangrove Snapper, served with brown rice for a nutritious and satisfying meal.

Ingredients
  • 2 Gray Mangrove Snapper fillets
  • 1 can coconut milk
  • 2 tablespoons red curry paste
  • 1 cup broccoli florets
  • 1 cup bell peppers, sliced
  • 1 tablespoon fish sauce
  • 1 cup cooked brown rice
Instructions
  1. 1. In a pot, combine coconut milk and curry paste, bring to a simmer.
  2. 2. Add broccoli and bell peppers; cook until tender.
  3. 3. Add snapper fillets and fish sauce, simmer until cooked through, and serve over brown rice.

Gray Mangrove Snapper with Avocado Salsa

This dish features pan-seared Gray Mangrove Snapper topped with a creamy avocado salsa, perfect for a healthy and satisfying meal.

Ingredients
  • 2 Gray Mangrove Snapper fillets
  • 1 avocado, diced
  • 1/2 red onion, diced
  • 1 tomato, diced
  • Juice of 1 lime
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Season snapper fillets with salt and pepper, and pan-sear in olive oil until cooked through.
  2. 2. In a bowl, combine avocado, onion, tomato, lime juice, salt, and pepper to make the salsa.
  3. 3. Serve the snapper topped with avocado salsa.

Stuffed Gray Mangrove Snapper with Spinach and Feta

A deliciously stuffed Gray Mangrove Snapper with spinach and feta cheese, baked to perfection for a healthy gourmet meal.

Ingredients
  • 2 Gray Mangrove Snapper fillets
  • 1 cup fresh spinach, chopped
  • 1/2 cup feta cheese, crumbled
  • 1 tablespoon olive oil
  • 1 garlic clove, minced
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Sauté spinach and garlic in olive oil until wilted; mix in feta, salt, and pepper.
  3. 3. Stuff the snapper fillets with the mixture, place in a baking dish, and bake for 20 minutes.

Gray Mangrove Snapper Ceviche

A refreshing ceviche made with fresh Gray Mangrove Snapper, marinated in lime juice and mixed with vibrant vegetables for a light appetizer.

Ingredients
  • 2 Gray Mangrove Snapper fillets, diced
  • Juice of 3 limes
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • 1/2 cup cilantro, chopped
  • Salt to taste
  • Tortilla chips for serving
Instructions
  1. 1. In a bowl, combine snapper, lime juice, onion, jalapeño, cilantro, and salt.
  2. 2. Let marinate in the refrigerator for at least 30 minutes until the fish is opaque.
  3. 3. Serve chilled with tortilla chips.

Frequently Asked Questions (FAQ)

What is the nutritional value of Gray Mangrove Snapper?

Gray Mangrove Snapper is rich in protein, low in fat, and provides essential vitamins and minerals.

How should I cook Gray Mangrove Snapper?

It can be grilled, baked, or steamed for the best flavor and texture.

Is Gray Mangrove Snapper sustainable?

Check local fisheries for sustainability practices, as overfishing can be a concern.

Can I eat Gray Mangrove Snapper raw?

While some may enjoy it in sushi, ensure it is sourced from a reputable supplier to avoid parasites.

What are the health benefits of eating fish?

Fish is a great source of omega-3 fatty acids, which are beneficial for heart health and brain function.

How can I tell if Gray Mangrove Snapper is fresh?

Look for clear eyes, bright red gills, and firm flesh that springs back when pressed.

What are the best side dishes for Gray Mangrove Snapper?

Pair it with vegetables, rice, or a fresh salad for a balanced meal.

Is it safe to eat Gray Mangrove Snapper during pregnancy?

Consult with a healthcare provider, as some fish may contain higher levels of mercury.

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