Archive for Fish
Jan
07
Recipe of the Month – Grilled Salmon with Mango Salsa
Posted by: | CommentsThis recipe is fresh and satisfying,
and is high in protein and
antioxidants thanks to the three
‘superfoods’ included, namely
salmon, spinach and mango. Each
portion provides just 260 Kcals
and 14 g fat.
Ingredients (serves 6):
1 large ripe mango, peeled and cubed
1 red onion, fi nely chopped
1 tbsp virgin olive oil
2 small chillies, chopped (red for mild; g reen for extra hot!)
Juice of half a lime
2 tbsp chopped watercress (plus 4 sprigs for decoration)
Pinch of black pepper
4 medium salmon fi llets
Half a lemon
8 handfuls of (uncooked) spinach
Method
1. In a large bowl, combine the mango, red onion, olive oil, chillies, lime
juice and watercress. Add the black pepper and mix.
2. Brush the salmon lightly with olive oil and a squeeze of lemon juice.
3. Grill salmon on each side for approximately 5 to 8 minutes, or until
cooked through.
4. Meanwhile, lightly steam the spinach. When it is cooked, shake
excess water away and make a bed of spinach on each plate.
5. Place salmon on top with a sprig of watercress and serve with the
salsa.
Serving: You could serve with some new baby potatoes or some brown
rice on the side (splash with reduced-salt soya sauce for extra fl avour).
This recipe is fresh and satisfying, and is high in protein and antioxidants thanks to the three ‘superfoods’ included, namely salmon, spinach and mango.
Each portion provides just 260 Kcals and 14 g fat.
Ingredients (serves 6):
- 1 large ripe mango, peeled and cubed
- 1 red onion, finely chopped
- 1 tbsp virgin olive oil
- 2 small chillies, chopped (red for mild; g reen for extra hot!)
- Juice of half a lime
- 2 tbsp chopped watercress (plus 4 sprigs for decoration)
- Pinch of black pepper
- 4 medium salmon fi llets
- Half a lemon
- 8 handfuls of (uncooked) spinach
