Recipes
Salmon with Roasted Chile-Mango Sauce
Recipe courtesy of eatingwell.com, adapted
If you are searching for a way to jazz up salmon, no need to look any further! In this recipe, pungent red chilies and sweet mango create a robust sauce, which accents simply broiled salmon wonderfully.
Prep Time:
15 minutes
Total Time:
30 minutes
Makes:
4 Servings
Ingredients
3 teaspoons extra-virgin olive oil, divided
1/2 cup thinly sliced shallot (about 1 medium)
2 teaspoons coriander seed
1-2 dried red chiles, such as Thai, cayenne or chile de arbol, stem end removed
1 medium ripe, slightly soft mango, peeled and diced (about 1 cup)
2 tablespoons finely chopped fresh cilantro, divided
4 medium cloves garlic, minced
1/2 teaspoon salt
1 pound salmon fillet, skin removed (see Tip)
Directions
- Position oven rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
- Heat 1 teaspoon oil in a small skillet over medium heat. Add shallot, coriander and chile(s); cook, stirring, until the shallot begins to brown and the spices smell fragrant, 2 to 3 minutes. Transfer the shallot mixture to a food processor or blender. Add the remaining 2 teaspoons oil and mango. Process until almost smooth (it will be slightly gritty from the bruised coriander seed). Transfer the sauce to a small bowl; stir in 1 tablespoon cilantro.
- Combine garlic and salt in a small bowl. Spread the salted garlic on top of the salmon. Place the salmon, garlic side up, on the prepared broiling pan. Broil, 3 to 4 inches from heat, until opaque in the center, 8 to 14 minutes, depending on the thickness. Serve the salmon topped with the sauce and sprinkled with the remaining 1 tablespoon cilantro.
*Tip* To skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
Nutritional Information
Based on 1/4 of recipe, 271 Calories, 12g Total Fat (2g Saturated Fat, 6g Monounsaturated Fat), 72mg Cholesterol, 14g Carbohydrate, 27g Protein, 2g Fiber, 352mg Sodium, 810mg Potassium
Nutrition bonus: Selenium 70% and Potassium 23% of the Recommended Daily Values
1 Carbohydrate Serving
Exchanges: 1 fruit, 3 1/2 lean meat, 1 fat
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