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Salmon with Mango Sauce

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Average: 5 (2 votes)
(2 votes)
Salmon with Mango Sauce

Salmon with Mango Sauce - The succulent fish blends great with the fruity sauce.

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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
625
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie625 kcal(30 %)
Protein31 g(32 %)
Fat21 g(18 %)
Carbohydrates76 g(51 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.4 mg(50 %)
Vitamin D4.8 μg(24 %)
Vitamin E5.9 mg(49 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin19 mg(158 %)
Vitamin B₆1.2 mg(86 %)
Folate162 μg(54 %)
Pantothenic acid0.8 mg(13 %)
Biotin6.8 μg(15 %)
Vitamin B₁₂4.9 μg(163 %)
Vitamin C122 mg(128 %)
Potassium1,053 mg(26 %)
Calcium49 mg(5 %)
Magnesium96 mg(32 %)
Iron1.9 mg(13 %)
Iodine11 μg(6 %)
Zinc1.1 mg(14 %)
Saturated fatty acids4.1 g
Uric acid98 mg
Cholesterol73 mg

Ingredients

for
4
Ingredients
7 ounces Rice
salt
18 ounces Salmon
2 Limes
4 teaspoons olive oil
2 Mangoes
4 Oranges
peppers
1 stalk Basil
½ scallion
How healthy are the main ingredients?
Salmonolive oilsaltLimeMangoOrange

Preparation steps

1.

Cook the rice in salted water according to the package directions.

2.

Rinse the salmon under cold water, pat dry, then divide into 4 pieces. Squeeze the juice from the lime.

3.

Drizzle the salmon with the lime juice and olive oil, then let rest for 15 minutes.

4.

Peel the mangos, cut the fruit away from the stone, then finely dice. Squeeze the juice from the oranges.

5.

Season the salmon with salt and pepper. Add to a hot grill pan, and cook for 3-5 minutes on both sides.

6.

Rinse and dry the basil, then remove the leaves. Rinse, trim, and julienne the scallion.

7.

Heat the orange juice in a saucepan. Add the mango, and season with salt and pepper to taste. Puree everything until smooth.

8.

Divide the rice onto plates. Top with the salmon, and the mango sauce. Garnish with the scallions and basil, and serve.