Mangrove Jack

Most Mangrove Jack has superb white flesh and a delicate, yet generous, flavour. They can be prepared in a wide range of ways including grilling, poaching, deep frying, shallow frying, baking and steaming.

Simple pan-frying allows for a range of different flavours and textures to be utilised. Mangrove Jack are often large, but the smaller fish are excellent baked whole (gilled and gutted).

Lay fillets on a bed of leeks and fennel with a small amount of fish stock. Cover and bake until just cooked. Keep the fish warm while the leeks, fennel and stock are pureed. Heat this gently and blend in creme fraiche. Season to taste and pour over or under Mangrove Jack fillets and add a few roasted cashews.

Flavour Mild

Oiliness Low

Moisture Moist

Texture Firm, Flaky

Flesh Colour White to dark pink

Thickness Medium fillets, but larger fish are often cut into thick steaks

Bones Some pin bones, but these are large and easily removed

Price Mangrove Jack are medium-priced finfish.

SUGGESTED WINES

A range of wines can be served with Mangrove Jack, including Chenin Blanc, Colombard and Semillon, Sauvignon Blanc blends.

NUTRITION FACTS

per 100g of raw product

na

Kilojoules

21mg

Cholesterol

na

Sodium

0.4g

Total fat (oil)

31% of total fat

Saturated fat

16% of total fat

Monounsaturated fat

53% of total fat

Polyunsaturated fat

11mg

Omega-3, EPA

117mg

Omega-3, DHA

38mg

Omega-6, AA

COOKING IDEAS

Bake

Steam/microwave

Deep Fry

Grill/barbecue

Poach

Raw

Shallow Fry

Smoke

IMPORTANT FEATURES

When Caught Year round

Wild/Farmed Wild, Some species, such as golden seaperch (Lutjanus johnii), show potential for aquaculture.

Habitat Saltwater and estuarine, Often caught near reefs, but some species more common on offshore trawling grounds

Recovery Rate Fillets: 38% from whole seaperch

Mangrove Jack Research

FRDC provides a comprehensive search of the latest research papers and images on Mangrove Jack

Common Size >75cm