A fragrant aroma will fill your kitchen while the chutney bakes over the salmon, ensuring moist and tender fillets every time.
Nutrition Facts
Chutney Salmon - Delicious Decisions
Calories
Protein
Fiber
Nutrition Facts
Calories | 234 | |
---|---|---|
Total Fat | 5.5 g | |
Saturated Fat | 1.0 g | |
Trans Fat | 0.0 g | |
Polyunsaturated Fat | 2.0 g | |
Monounsaturated Fat | 1.5 g | |
Cholesterol | 81 mg | |
Sodium | 111 mg | |
Total Carbohydrate | 14 g | |
Dietary Fiber | 1 g | |
Sugars | 12 g | |
Protein | 31 g |
Dietary Exchanges
1 carbohydrate, 4 lean meat
Ingredients
-
Cooking spray -
4 salmon fillets with skin (about 5 ounces each) -
1/4 teaspoon garlic powder -
1/2 cup mango chutney (any variety) -
1 teaspoon dried parsley (crumbled) -
1/2 teaspoon ground cumin
Directions
-
Preheat the oven to 350 degrees F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray. -
Place the fish with the skin side down on the baking sheet. Sprinkle the garlic powder over the fish. -
Spoon the chutney into a small bowl, cutting any large fruit pieces. Stir in the parsley and cumin. Spread over the top side of the fish. -
Bake for 20 minutes, or until the fish is cooked to the desired doneness.
Cooking Tip: If you can find mango chutney with ginger, it is particularly good in this dish.
Tip: Serving size 3 oz. fish
This recipe is reprinted with permission from American Heart Association Quick & Easy Meals, Copyright © 2010 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.