Salmon with Mango Chutney

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Salmon with Mango Chutney
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Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
535
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie535 cal.(25 %)
Protein28 g(29 %)
Fat26 g(22 %)
Carbohydrates44 g(29 %)
Sugar added6 g(24 %)
Roughage6.8 g(23 %)
Vitamin A0.5 mg(63 %)
Vitamin D4.8 μg(24 %)
Vitamin E9.5 mg(79 %)
Vitamin K36.7 μg(61 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.6 mg(55 %)
Niacin18.3 mg(153 %)
Vitamin B₆1.2 mg(86 %)
Folate162 μg(54 %)
Pantothenic acid0.5 mg(8 %)
Biotin4.7 μg(10 %)
Vitamin B₁₂4.9 μg(163 %)
Vitamin C103 mg(108 %)
Potassium1,331 mg(33 %)
Calcium55 mg(6 %)
Magnesium99 mg(33 %)
Iron2 mg(13 %)
Iodine12 μg(6 %)
Zinc0.8 mg(10 %)
Saturated fatty acids5.2 g
Uric acid49 mg
Cholesterol73 mg
Complete sugar41 g

Ingredients

for
4
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
How healthy are the main ingredients?
SalmongingerhoneysaltAvocadoMango

Preparation steps

1.

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.

2.

Peel mangoes, cut the flesh from the pit and cut into 2 cm (approximately 3/4-inch) pieces.

3.

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.

4.

Quarter the pineapple lengthwise, remove the core and thinly slice. Peel the avocado, remove the pit and thinly slice.

5.

Serve the salmon with the chutney on a preheated dish. Sprinkle with chopped cilantro. Garnish with the pineapple and avocado slices.