Salmon with Mango Sauce
Salmon with Mango Sauce - The succulent fish blends great with the fruity sauce.
Healthy, because
Even smarter
Nutritional values
Plenty of omega-3 fatty acids from salmon make the blood vessels supple and prevent high cholesterol levels. The essential fatty acid improves concentration and memory. High-quality proteins also support muscle building. The fruity mango sauce is a defense booster thanks to vitamin C and the cell-protecting vitamin A, which also ensures beautiful skin and keeps the mucous membranes healthy.
Instead of basil, fresh mint also goes well with salmon fillets. If you don't have a grill pan or want to prepare the salmon differently, you can also cook it in the oven.
(Percentage of daily recommendation)
| Calorie | 625 cal. | (30 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 76 g | (51 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 19 mg | (158 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 162 μg | (54 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 122 mg | (128 %) | ||
| Potassium | 1,053 mg | (26 %) | ||
| Calcium | 49 mg | (5 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 98 mg | |||
| Cholesterol | 73 mg |
Preparation steps
Cook the rice in salted water according to the package directions.
Rinse the salmon under cold water, pat dry, then divide into 4 pieces. Squeeze the juice from the lime.
Drizzle the salmon with the lime juice and olive oil, then let rest for 15 minutes.
Peel the mangos, cut the fruit away from the stone, then finely dice. Squeeze the juice from the oranges.
Season the salmon with salt and pepper. Add to a hot grill pan, and cook for 3-5 minutes on both sides.
Rinse and dry the basil, then remove the leaves. Rinse, trim, and julienne the scallion.
Heat the orange juice in a saucepan. Add the mango, and season with salt and pepper to taste. Puree everything until smooth.
Divide the rice onto plates. Top with the salmon, and the mango sauce. Garnish with the scallions and basil, and serve.
