Salmon with mango chutney

Both the salmon and canola oil are good sources of omega-3 fat
Salmon with mango chutney on bed of greens
6 servings /4 hr 32 min

Prep 20 min / Refrigerate 4 hr / Cook 10-12 min

  • 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
  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.
  2. In small sauce pan or microwave-safe small bowl, combine mango chutney and 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 for 10-12 minutes or until fish is opaque and flakes easily with fork.
Nutritional info per serving (1 fillet)
  • Calories 170
  • Protein 23 g
  • Total fat 6 g
    Saturated fat 1 g
    Trans fat 0 g
    Cholesterol 60 mg
  • Carbohydrates 5 g
    Fibre 0 g
    Sugars 2 g
    Added sugars 1.5 g
  • Sodium 170 mg
  • Potassium 459 mg

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