Salmon with Mango Chutney

Both the salmon and canola oil are good sources of omega-3 fat.

Recipe and photo provided by CanolaInfo.org

170 cal Serves 6

Prep time
0h 20m

Cook time
4h 12m

Total time
4h 32m

Ingredients

  • 1/3 cup (75 mL) orange juice
  • 1 tbsp (15 mL) finely minced ginger
  • 2 tsp (10 mL) canola oil
  • 2 tsp (10 mL) low-sodium soy sauce
  • 6 (4 oz/125 g each) salmon fillets
  • 2 tbsp (25 mL) hot mango chutney
  • 1 tbsp (15 mL) orange juice

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
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