Grilled Salmon Steaks with Mango Dip

Grilled Salmon Steaks with Mango Dip

2 servings
Preparation 10 min
Cooking 10 min

220 calories per serving 


Ingredients

2 salmon steaks   340 g
1 tbsp olive oil   15 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1/2 mangoes, ripe   150 g
1/2 tbsp fresh cilantro, chopped   1 g
1 tbsp gingerroot, grated   14 g
1/4 dried chili peppers   0.1 g
1 tbsp lime juice, freshly squeezed   1/2 lime

Before you start

The steaks can be cooked using either a broiler in the oven or an outdoor grill.

A blender or food processor will be very useful to purée the dip.

Method

  1. Place the salmon steaks in a glass baking dish. Brush them with the oil and a few drops of the lime juice, then let them marinate 10 min while preparing the barbecue, or preheating the broiler, and preparing the mango dip.
  2. Peel the mango, cut the flesh from the pit and add it to a blender. Coarsely chop the fresh cilantro, grate the ginger and mince the chili pepper, then add them to the blender. Pour in the remaining lime juice and pulse the blender until a smooth consistency is reached.
  3. Prepare the barbecue (medium-high heat) or preheat the broiler. Cook the salmon until just opaque, about 4-5 min per side. Check with a fork to see if the fish is cooked through. Add salt and pepper to taste.
  4. Serve the steaks with the dip on the side.

Nutrition Facts Table

Nutrition Facts

per 1 serving (190g)

Amount

% DV*

* DV = Daily Value

Calories

220

Fat

8 g

13 %

Saturated 1.5 g
+ Trans 0 g

8 %

Cholesterol

35 mg

Sodium

100 mg

4 %

Carbohydrate

11 g

4 %

Fibre

1 g

4 %

Sugars

8 g

Protein

27 g

Vitamin A

6 %

Vitamin C

30 %

Calcium

6 %

Iron

8 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¾ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Calcium, Copper, Folacin, Iron, Omega-3, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin B2, Vitamin C, Vitamin K, Zinc
Good source of :
Magnesium, Vitamin E
Excellent source of :
Niacin, Phosphorus, Potassium, Vitamin B12, Vitamin B6, Vitamin D
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | High Vitamin D | Kosher | Low Saturated Fat | Low Sodium | Source of Omega-3 | Barbecue/Broil/Grill

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