"Recipe of the Day! The Ultimate Fish Dish!" (9/29/2017)

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Name: Mango Chutney Salmon
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Yield: 4
Cuisine: not set
Ingredients: 2 red bell peppers seeded & cut into 3/4 inch cubes; 1 sweet potato peeled & cut into 3/4 inch cubes; 1 onion thinly sliced; 3 tablespoons olive oil divided; 1 1/2 lbs skinless salmon cut into 4 steaks; 3 tablespoons store-bought mango chutney see note; 1/2 teaspoon black peppercorns crushed; 2 tablespoons fresh parsley chopped

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INGREDIENTS

2 red bell peppers ; seeded & cut into 3/4 inch cubes
1 sweet potato ; peeled & cut into 3/4 inch cubes
1 onion ; thinly sliced
3 tablespoons olive oil ; divided
1 1/2 lbs skinless salmon ; cut into 4 steaks
3 tablespoons store-bought mango chutney ; see note
1/2 teaspoon black peppercorns ; crushed
2 tablespoons fresh parsley ; chopped

INSTRUCTIONS

With the rack in the middle position, preheat the oven to 400ºF (200ºC). Line a baking sheet with parchment paper.

On the prepared baking sheet, combine the red peppers, sweet potato, onion & 2 tablespoons (30 ml) of the oil. Season to taste with salt & pepper.

Bake for 45 minutes or until the vegetables are tender & golden brown.

In a large non-stick skillet over high heat, brown the salmon in the remaining 1 tablespoon (15 ml) of olive oil for 4 minutes.

Flip the salmon steaks over & continue cooking until they reach your desired doneness, brushing the fish several time with the mango chutney.

Sprinkle the fish with the crushed peppercorns & parsley. Season to taste with salt.

Serve the salmon with the roasted vegetables.

NOTE: Find mango chutney in the same aisle as Indian curry pastes & other sauces.

NOTES

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Mango Chutney Salmon

2 red bell peppers seeded & cut into 3/4 inch cubes
1 sweet potato peeled & cut into 3/4 inch cubes
1 onion thinly sliced
3 tablespoons olive oil divided
1 1/2 lbs skinless salmon cut into 4 steaks
3 tablespoons store-bought mango chutney see note
1/2 teaspoon black peppercorns crushed
2 tablespoons fresh parsley chopped

With the rack in the middle position, preheat the oven to 400ºF (200ºC). Line a baking sheet with parchment paper.

On the prepared baking sheet, combine the red peppers, sweet potato, onion & 2 tablespoons (30 ml) of the oil. Season to taste with salt & pepper.

Bake for 45 minutes or until the vegetables are tender & golden brown.

In a large non-stick skillet over high heat, brown the salmon in the remaining 1 tablespoon (15 ml) of olive oil for 4 minutes.

Flip the salmon steaks over & continue cooking until they reach your desired doneness, brushing the fish several time with the mango chutney.

Sprinkle the fish with the crushed peppercorns & parsley. Season to taste with salt.

Serve the salmon with the roasted vegetables.

NOTE: Find mango chutney in the same aisle as Indian curry pastes & other sauces.

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Nutrition

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Serving Size: 1 Serving (298g)
Recipe Makes: 4 Servings

Calories: 280
Calories from Fat: 78 (28%)

Amt Per Serving		% DV

	Total Fat 8.7g	12 %
	Saturated Fat 1.3g	7 %
	Monounsaturated Fat 3.5g
	Polyunsanturated Fat 2.6g
Cholesterol 88.5mg		27 %
Sodium 138.7mg		5 %
Potassium 859.5mg		23 %
Total Carbohydrate 13.2g		4 %
	Dietary Fiber 2.9g	12 %
	Sugars, other 10.3g
Protein 35.5g		51 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

About Our Nutrition Facts

Calories per serving: 280

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