Salmon with mango chutney
Both the salmon and canola oil are good sources of omega-3 fat.
170 cal
Serves 6
Prep time
0h 20m
Cook time
4h 12m
Total time
4h 32m
Ingredients
Directions
-
Step 1
In shallow bowl or re-sealable plastic bag, combine 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. -
Step 2
In small sauce pan or microwave-safe small bowl, combine mango chutney and 1 tbsp (15 mL) orange juice; warm to liquefy chutney. -
Step 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. -
Step 4
Bake for 10-12 minutes or until fish is opaque and flakes easily with fork.
Nutritional information
Per serving (1 fillet)
- Calories
- 170
- Protein
- 23 g
- Sodium
- 170 mg
- Potassium
- 459 mg
- Total fat
- 6 g
- Saturated fat
- 1 g
- Cholesterol
- 60 mg
- Carbohydrates
- 5 g
- Fibre
- 0 g
- Sugars
- 2 g
- Added sugars
- 1.5 g
