Source: CanolaInfo Test Kitchen | Category: Diabetes-Friendly, Entrees, Heart-Smart

Salmon with Mango Chutney

Here is a quick and easy meal with a gourmet taste. Both the salmon and canola oil are good sources of omega-3 fat, which may help protect the heart.

Salmon with Mango Chutney

Ingredients

  • 1/3 cup orange juice 75 mL
  • 1 Tbsp finely minced ginger 15 mL
  • 2 tsp canola oil 10 mL
  • 2 tsp low-sodium soy sauce 10 mL
  • 6 salmon fillets (4 oz / 125 g each)
  • 2 Tbsp hot mango chutney 30 mL
  • 1 Tbsp orange juice 15 mL

Instructions

  • 1. In shallow bowl or re-sealable plastic bag, combine 1/3 cup (75 mL) orange juice, ginger, canola oil and soy sauce. Completely coat salmon fillets with orange juice mixture. Marinate in refrigerator for 4 hours. Remove salmon and discard marinade.
  • 2. In small sauce pan or microwave-safe small bowl, combine mango chutney and remaining 1 Tbsp (15 mL) orange juice; warm to liquefy chutney.
  • 3. Preheat oven to 375 ºF (190 ºC). Lightly spray baking sheet with canola oil cooking spray. Place salmon fillets on baking sheet. Brush with chutney mixture.
  • 4. Bake in preheated oven for 10-12 minutes or until fish is opaque and flakes easily with fork.

Yield

6 servings

serving size

1 fillet

nutritional analysis

Per Serving

Calories170
Total Fat6 g
Saturated Fat1 g
Cholesterol60 mg
Carbohydrates5 g
Fiber0 g
Protein23 g
Sodium170 mg