Salmon With Roasted Chile-Mango Sauce -

14g Carbs, 2g Fiber, 0g Adde

Salmon With Roasted Chile-Mango Sauce - 14g Carbs, 2g Fiber, 0g Added Sugar

From: Eating Well - February/March 2005, Eating Well 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.

NUTRITION PROFILE - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium |

Active Time: 30 minutes
Total Time: 30 minutes
Servings: 4

3 tsp extra-virgin olive oil, divided
1/2 cup thinly sliced shallot, (about 1 medium)
2 tsp 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)
2 Tbsp fresh cilantro, finely chopped, divided
4 medium cloves garlic, minced
1/2 tsp salt
1 lb salmon fillet, skin removed (see Tip)

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.

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.

Servings: 4
Nutrition per Serving:
271 Calories, 12g Fat, 2g Sat, 6g Mono, 72mg Cholesterol,
14g Carbs, 2g Fiber, 0g Added Sugars, 27g Protein, 352mg Sodium,
810mg Potassium

Nutrition Bonus: Selenium (70% daily value), Potassium (23% dv).
1 Carbohydrate Serving

Exchanges: 1 fruit, 3 1/2 lean meat, 1 fat