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
| Calories | 170 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Cholesterol | 60 mg |
| Carbohydrates | 5 g |
| Fiber | 0 g |
| Protein | 23 g |
| Sodium | 170 mg |
