Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Mango | 1 cup diced (165g) | 99 |
| Honey | 1 tbsp (21g) | 64 |
| Bell Pepper | 1 medium (119g) | 31 |
| Lime | juice of 1 lime (44ml) | 11 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 7 oz wild troll king salmon fillets
- 1 manila mango
- 1/4 tspoon fresh ginger, finely chopped
- 1oz fresh lime juice
- 1oz water
- 1 tspoon honey
- 1 Poblano chile
- 1/2 red bell pepper
- 1/4 tspoon garlic
- 1/2 tspoon soy sauce
- salt & pepper
- 1tbspoon canola oil
- =
Directions
Remove skin and seeds from mango, extracting as much pulp and juice as possible. Place in blender, add lime juice, water, honey, and ginger. Process until smooth. Remove seed and pith from peppers. Slice on the bias into 1/2 inch strips. Sear in 1/2 tbspoon of hot oil until slightly charred and tender. Add garlic and soy sauce, continue cooking until dry.
In a hot pan add remaining oil. Season fish with salt and pepper. Add fish, cut side down, and sear until light brown. Turn and place in 450° oven until done (approx. six minutes).
Serve on peppers and mango coulis with seasonal vegetables and potatoes.