EatingWell for a Healthy Heart Cookbook (2008)
Pungent red chiles and sweet mango flavor this robust sauce, which accents simply broiled salmon wonderfully. Broiling salmon will perfume your kitchen, so if you prefer, cook the salmon on the grill, over direct heat, 8 to 12 minutes total.
Active Time: 30 minutes |
Total Time: 30 minutes
3 teaspoons extra-virgin olive oil, divided
1/2 cup thinly sliced shallot, (about 1 medium)
2 teaspoons coriander seed
1-2 dried red chiles, such as Thai, cayenne or chile de arbol, stem end removed (see Note)
1 medium mango, ripe, slightly soft, peeled (see Tip) and diced (about 1 cup)
Position oven rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
Heat 1 teaspoon oil in a small skillet over medium heat. Add shallot, coriander and chile(s); cook, stirring, until the shallot begins to brown and the spices smell fragrant, 2 to 3 minutes. Transfer the shallot mixture to a food processor or blender. Add the remaining 2 teaspoons oil and mango. Process until almost smooth (it will be slightly gritty from the bruised coriander seed). Transfer the sauce to a small bowl; stir in 1 tablespoon cilantro.
Combine garlic and salt in a small bowl. Spread the salted garlic on top of the salmon. Place the salmon, garlic side up, on the prepared broiling pan. Broil, 3 to 4 inches from heat, until opaque in the center, 8 to 14 minutes, depending on the thickness. Serve the salmon topped with the sauce and sprinkled with the remaining 1 tablespoon cilantro.
Per serving :
12 g Fat;
2 g Sat;
6 g Mono;
72 mg Cholesterol;
14 g Carbohydrates;
27 g Protein;
2 g Fiber;
352 mg Sodium;
810 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 fruit, 3 1/2 lean meat, 1 fat
Tips & Notes
Note: Fresh and dried chiles vary widely in spiciness depending on variety and seasonality. Smaller varieties are generally hotter. What makes chiles hot, capsaicin, is found in the inner membrane and seeds. Add chiles with caution when cooking, tasting as you go.
Tips: To peel and cut a mango: Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side. Cut the fruit into the desired shape.
To skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.