Salmon with Spicy Mango Salsa
Salmon with spicy mango salsa - Tender fish and fruity dip - which always goes well together!
Nutritional values
(Percentage of daily recommendation)
| Calorie | 566 cal. | (27 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 67 g | (45 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 4.6 g | (15 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 20.7 mg | (173 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 155 μg | (52 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 84 mg | (88 %) | ||
| Potassium | 998 mg | (25 %) | ||
| Calcium | 39 mg | (4 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 101 mg | |||
| Cholesterol | 73 mg |
Ingredients
- Ingredients
- 200 grams Brown rice
- Sea salt
- 4 Salmon (With skin, 125 grams each)
- 6 Tbsps Lime juice
- 1 Tbsp olive oil
- 2 Mangoes
- 1 red chili pepper
- 4 stalks cilantro
- 1 tsp Black cumin seeds
- 1 tsp brown sugar (10 grams)
Preparation steps
Cook rice in a pot of salted water according to package instructions.
Meanwhile rinse salmon fillets under cold water and pat dry. Place salmon skin-side down on a baking sheet lined with parchment paper, sprinkle with 2 tablespoons lime juice and season with salt. Drizzle with oil and cook in a pre-heated oven at 160°C (approximately 350°F) and for about 10 minutes.
Meanwhile, peel mango, cut in half, cut fruit from the core and cut into small cubes. Rinse chile pepper, trim and chop. Rinse cilantro, shake dry and chop leaves.
Mix diced mango, chile pepper, cilantro and cumin in a bowl. Add remaining lime juice to the bowl, mix, add sugar and season with salt.
To serve, arrange rice and fish on 4 plates and cover with salsa.
