High in Healthy Fats

Spicy Salmon Fillet

with Mango Sauce
4.857145
Average: 4.9 (7 votes)
(7 votes)
Spicy Salmon Fillet

Spicy Salmon Fillet - This sassy salmon delivers with a spicy Mexican spin!

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Health Score:
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
480
calories
Calories

Healthy, because

Even smarter

Nutritional values

The fine edible fish supplies plenty of omega-3 fatty acids, which among other things act as natural blood thinners and are therefore beneficial to the heart and circulation. Mango and peppers bring a thick portion of vitamin C to the plate.

The higher its quality, the better the salmon tastes, so treat yourself to a farmed salmon with an organic seal - or even better, wild salmon with the label "Caught in the Pacific".

1 serving contains
(Percentage of daily recommendation)
Calorie480 kcal(23 %)
Protein36 g(37 %)
Fat29 g(25 %)
Carbohydrates16 g(11 %)
Sugar added2 g(8 %)
Roughage5 g(17 %)
Vitamin A0.6 mg(75 %)
Vitamin D29.4 μg(147 %)
Vitamin E10.9 mg(91 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin20.4 mg(170 %)
Vitamin B₆1.8 mg(129 %)
Folate86 μg(29 %)
Pantothenic acid2.3 mg(38 %)
Biotin18.4 μg(41 %)
Vitamin B₁₂5.4 μg(180 %)
Vitamin C111 mg(117 %)
Potassium1,029 mg(26 %)
Calcium95 mg(10 %)
Magnesium83 mg(28 %)
Iron3 mg(20 %)
Iodine70 μg(35 %)
Zinc1.9 mg(24 %)
Saturated fatty acids6.4 g
Uric acid330 mg
Cholesterol77 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 Jalapeño (from a jar)
3 Limes
1 tablespoon Chili powder
1 teaspoon brown sugar
5 ½ tablespoons vegetable oil
4 Salmon (about 180 grams)
2 red Bell pepper (about 150 grams)
1 fully ripe, small Mango (200 grams)
1 red onion
½ bunch cilantro
salt
peppers
sugar
5 ounces Sour cream
How healthy are the main ingredients?
LimesugarSalmonMangoonionsalt
Preparation

Kitchen utensils

1 Baking sheet, 2 Bowls, 1 Small bowl, 1 Plate, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Slotted spatula, 1 Grill pan, 1 Piping bag, 1 Fine grater, 1 Citrus juicer

Preparation steps

1.
Spicy Salmon Fillet preparation step 1

Drain jalapeños, cut in half, remove seeds and crush with the back of a knife to a fine paste. Halve 1 lime, squeeze the juice from half and zest the colored peel from the other half.

2.
Spicy Salmon Fillet preparation step 2

In a bowl, combine jalapeños with chili powder, brown sugar, 2 tablespoons oil and 2 tablespoons lime juice.

3.
Spicy Salmon Fillet preparation step 3

Rinse salmon fillets and pat dry, coat with marinade, cover and allow to marinate until ready to use.

4.
Spicy Salmon Fillet preparation step 4

Cut bell peppers into quarters, remove seeds, rinse and place skin-side up on a baking sheet. Roast under oven broiler until the skins are charred and blistered.

5.
Spicy Salmon Fillet preparation step 5

Place roasted bell peppers in a bowl, cover with a plate and set aside for 10 minutes.

6.
Spicy Salmon Fillet preparation step 6

Remove the skin and chop bell peppers finely.

7.
Spicy Salmon Fillet preparation step 7

Peel mango with a vegetable peeler. Cut into slices off the pit and add to diced bell peppers.

8.
Spicy Salmon Fillet preparation step 8

Peel and chop onion very finely. Rinse cilantro, shake dry and chop the leaves.

9.
Spicy Salmon Fillet preparation step 9

Combine bell pepper, mango, onion and cilantro in a bowl with remaining lime juice and 1/2 tablespoon oil. Season with salt, pepper and 1 pinch of sugar.

10.
Spicy Salmon Fillet preparation step 10

Add grated lime zest to sour cream, season with salt and pepper and stir until smooth.

11.
Spicy Salmon Fillet preparation step 11

Heat a grill pan and coat with reserved oil. Place marinated salmon fillets into hot pan.

12.
Spicy Salmon Fillet preparation step 12

Cook fish for 3-4 minutes on each side. Fill sour cream mixture into piping bag and decoratively pipe onto 4 serving plates. Add a serving of mango-pepper salad to each plate, place a salmon fillet on top and serve.