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Sesame Salmon with Mango-Avocado Salsa

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Preparation Time: 15 minutes
Cooking Time: 6 minutes
Servings: 4
Calories: 319 per serving
Percent from Fat: 38%
Cusine: Asian
Course: Dinner
Food as MedicineSM Ingredient: Avocado

Food as MedicineSM Tip

Avocados contain mono-unsaturated fats — the good kind. One of the fats, oleic acid, has been shown to significantly decrease your LDL ("lousy") cholesterol while promoting the healthier HDL cholesterol.

Culinary Taste Tip

Sesame seeds add not only sesame flavor, but texture to the salmon. There is no noticeable difference in the flavor of the black and white seeds; the color difference is primarily to please the eye.

Culinary Technique Tip

The easiest way to remove attractive mango cubes from the mango itself is to slice the mango at an angle and cut cross-hatches. Then, scoop them out with a spoon.

Ingredients

One-quarter cup plus 2 tablespoons hot mango chutney, such as Crosse & Blackwell brand
One mango chopped
4 (5- to 6-ounce) salmon fillets with skin
Three-quarter teaspoon salt, divided into one-half and one-quarter teaspoons of salt
1 tablespoon mixed white and black sesame seeds
1 tablespoon seasoned rice wine vinegar
1 cup diced ripe fresh mango
One-half ripe medium avocado, diced
2 tablespoons chopped fresh cilantro


Preparation

Preheat broiler. Spread 2 tablespoons chutney over skinless side of fish. Sprinkle one-half teaspoon salt and the sesame seeds over fish, patting to coat. Place salmon on rack of broiler pan, skin side down. Broil 4 to 5 inches from heat for 5 to 6 minutes, or until fish is opaque in the center. Meanwhile, combine remaining one-quarter cup chutney with vinegar and one-quarter teaspoon salt. Stir in mango, avocado, and cilantro. Serve salsa over fish.

Substitutions

Black sesame seeds can be found at Asian grocery stores or the ethnic section of select supermarkets. If not available, use 1 tablespoon of regular white sesame seeds. A tablespoon of Eden Shake may also be used. This bottled table condiment consists of white and black sesame seeds, seaweed flakes, and seasonings, and can be found at health food stores and some supermarkets. This recipe also would work well with halibut fillets.

Nutritional Analysis

Total fat (g) 13.6, Fat calories (kc) 123, Cholesterol (mg) 100, Saturated fat (g) 1.1, Polyunsaturated fat (g) 3.7, Monounsaturated fat (g) 5.4, Fiber (g) 4.0, Carbohydrates (g) 44.4, Sugar (g) 6.2, Protein (g) 25.7, Sodium (mg) 580, Calcium (mg) 157, Magnesium (mg) 76, Zinc (mg) 1.6, Selenium (mcg) 0 , Potassium (mg) 386, Flavonoids (mg) 0, Lycopene (mg) 0, Fish (oz) 5.5, Nuts (oz) 0, Vitamin A (RE) 209, Beta-carotene (RE) 272, Vitamin C (mg) 22, Vitamin E (mg) 4.4, Thiamin B1 (mg) 0.3, Riboflavin B2 (mg) 0.4, Niacin B3 (mg) 7.2, Vitamin B6 (mg) 0.3 , Folic acid (mcg) 49, Vitamin B12 (mcg) 5

Comments on Sesame Salmon with Mango-Avocado Salsa

From: Cavalier

I love salmon and this looks great.

From: ayeshahend

Three of my favorite foods. I plan to make this tomorrow. Thanks :0)

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