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.
- 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
- 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.
|Total Fat||6 g|
|Saturated Fat||1 g|
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