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Grilled Salmon Steaks with Mango Dip

49 Reviews
91% would make this recipe again

Preparation : 10 min Cooking : 10 min
220 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

2 salmon steaks 340 g
1 tbsp olive oil 15 mL
1/2 mangoes 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
salt [optional]
ground pepper to taste [optional]

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

per 1 Serving (190g)

Amount

% Daily Value

Calories

220

Fat

8 g

13 %

Saturated 1.5 g
+ Trans 0 g

8 %

Cholesterol

30 mg

Sodium

100 mg

4 %

Carbohydrate

11 g

4 %

Fibre

1 g

4 %

Sugars

8 g

Protein

27 g

Vitamin A

5 %

Vitamin C

28 %

Calcium

6 %

Iron

7 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¾ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits ½
Vegetables 0
Meat and Alternatives 3 ½
Fats 1

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Members' Reviews

49 Reviews (47 with rating only ) 91% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
lafayette
october 19, 2011

the salmon was good, the dip not so much. but I'm also not a huge ginger fan.

Useful 0
GiftedDesigns
april 20, 2010 | I would make this recipe again

I managed to 'ruin' the mango sauce and it was STILL delicious...:) Basically, my mango wasn't ripe enough and I added pepper flakes as I didn't have an actual dried chili. I ended up adding WAY too many chili flakes as a result. I cooled it down a little with maple syrup. The mango was still green and so the sauce looked more like a pea puree, but it was still very, very tasty. I had to cook the fish a tiny bit longer, but it came out flaky and light. Just be careful of the bones!

Useful 1

Top Reviews

View All Reviews
GiftedDesigns
april 20, 2010 | I would make this recipe again

I managed to 'ruin' the mango sauce and it was STILL delicious...:) Basically, my mango wasn't ripe enough and I added pepper flakes as I didn't have an actual dried chili. I ended up adding WAY too many chili flakes as a result. I cooled it down a little with maple syrup. The mango was still green and so the sauce looked more like a pea puree, but it was still very, very tasty. I had to cook the fish a tiny bit longer, but it came out flaky and light. Just be careful of the bones!

Useful 1
lafayette
october 19, 2011

the salmon was good, the dip not so much. but I'm also not a huge ginger fan.

Useful 0