This mango salmon recipe will provide you with healthy omega fatty acids and good protein, and it is served with brown rice and chili cucumber pickle for extra flavor. We’ve used mango here instead of sugar to create that wonderful sweetness we associate with teriyaki sauce, plus it gives us a nice hit of vitamin C, helping us to think properly.
Serves 4 | Total time: 50 minutes
Ingredients:
- 300g brown rice
- groundnut oil
- 1 ripe mango
- 4 cloves of garlic
- 4cm piece of ginger
- 3 limes
- 2 tbsp low-salt soy sauce
- 1/2 a cucumber
- 1 fresh red chili
- 4 tbsp white wine vinegar
- 4 x 120g salmon fillets from sustainable sources, skin on, scaled, pin-boned
- 1 bunch of spring onions
- 250g broccoli
- 1/2 a bunch of fresh mint (15g)
- 2 tsp sesame seeds
- 4 tbsp natural yoghurt
Method of preparation:
1. Cook the rice in a large pan of boiling salted water according to the packet instructions, then drain.
2. Rub a roasting tray (25cm x 30cm) with 1 tsp of groundnut oil, then add the rice in an even layer. Meanwhile, wash the mango, cut off the cheeks from the stone, peel, and put the flesh into a blender, reserving the skin.
3. Squeeze the stone over the blender to get the juice out of that remaining flesh.
4. Peel and add the garlic and ginger, finely grate in the zest of 2 limes and squeeze in their juice.
5. Add the soy sauce and 1 tsp of groundnut oil, then blitz until super smooth. Pour into a large bowl.
6. To make a quick pickle, finely slice the mango skin and place in a shallow bowl. Halve the cucumber lengthways and scrape out the watery core, then finely slice with the chili and add to the bowl.
7. Toss with the vinegar and a good pinch of sea salt to draw out excess moisture (you’ll drain the liquor off, so don’t worry about the amount of salt).
8. Preheat the grill to high. Slice the skin off the salmon and reserve (or get your fishmonger to do this for you). Click here to find out why you should eat salmon skin.
9. Toss the fillets in the sauce, then lay them on the rice.
10. Trim the spring onions and chop at an angle into 2cm chunks, cut the broccoli into bite-size florets, slicing the stalk, toss it all through the remaining sauce really well, then arrange around the salmon.
11. Lay the salmon skins loosely on top, and place the tray under the grill for 12 – 15 minutes, or until everything is just cooked through and nicely charred – keep an eye on it!
12. Drain the pickle, pick and finely slice the mint leaves, toast the sesame seeds, toss together, and serve on the side.
13. Finish each portion with a dollop of yoghurt and serve with lime wedges, for squeezing over.
Click here for the best foods that fight fatigue.
