Salmon with Mango Chutney
Nutritional values
(Percentage of daily recommendation)
| Calorie | 535 cal. | (25 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 6.8 g | (23 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 9.5 mg | (79 %) | ||
| Vitamin K | 36.7 μg | (61 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 18.3 mg | (153 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 162 μg | (54 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 4.7 μg | (10 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 103 mg | (108 %) | ||
| Potassium | 1,331 mg | (33 %) | ||
| Calcium | 55 mg | (6 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 5.2 g | |||
| Uric acid | 49 mg | |||
| Cholesterol | 73 mg | |||
| Complete sugar | 41 g |
Ingredients
- Ingredients
- 4 slices Salmon
- 3 Tbsps lemon juice
- 1 Tbsp Pastry flour
- salt
- freshly ground pepper
- 2 Tbsps vegetable oil
- 1 Avocado
- ¼ Pineapple
- 2 ripe Mangoes
- 1 pc fresh ginger
- 2 Red chili peppers
- 4 Tbsps White vinegar
- 2 Tbsps honey
- 4 Tbsps chopped cilantro
Preparation steps
Rinse salmon fillets. Sprinkle with lemon juice and season with salt and pepper. Lightly coat in flour. Heat oil in a pan and cook the salmon fillets briefly on both sides. Wrap salmon in aluminum foil and bake in preheated 180°C (approximately 350°F) oven for 5 minutes.
Peel mangoes, cut the flesh from the pit and cut into 2 cm (approximately 3/4-inch) pieces.
Peel the ginger and finely chop. Halve the chile peppers, remove the ribs and seeds, rinse and finely chop. Mix mango pieces with chopped chile pepper, vinegar, ginger, honey and 100 ml (approximately 1/2 cup) water in a pot and simmer over low heat for 8 minutes. Cover and continue cooking for 10 minutes.
Quarter the pineapple lengthwise, remove the core and thinly slice. Peel the avocado, remove the pit and thinly slice.
Serve the salmon with the chutney on a preheated dish. Sprinkle with chopped cilantro. Garnish with the pineapple and avocado slices.
