Estimated Nutrition (whole recipe, rough)
Counts 13 of 15 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Mango | 1 cup diced (165g) | 99 |
| Onion | 1 medium (110g) | 44 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | not in our table | 0 |
| Cider | 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
- 2 pound salmon fillet
- 15 ounce can undrained black beans
- 1/2 cup chopped red bell pepper
- 2 teaspoons minced onion
- 2 teaspoons ground cumin
- 3 teaspoons freshly chopped cilantro
- 1 teaspoon chili powder
- 1/4 teaspoon garlic powder
- 1/4 teaspoon sea salt
- Mango Mustard Sauce
- 1 cup sliced fresh mango
- 1-1/2 tablespoons cider vinegar
- 1-1/2 tablespoons Dijon-style mustard
- 1/8 teaspoon garlic powder
- 1 teaspoon sea salt
- 1 tablespoon freshly ground black pepper
Directions
Season fillet with salt and pepper.
Bake at 425 for 10 minutes or until fish flakes when tested with a fork.
Keep warm.
Drain beans, reserving 1/3 cup liquid.
In small saucepan combine beans, reserved liquid, bell pepper, onion, cumin, cilantro, chili powder, garlic powder, and salt.
Cook over low heat 5 minutes.
Mango Mustard Sauce:
Combine mango, vinegar, mustard, garlic powder, sea salt, and pepper in food processor or blender; process until smooth.
Transfer to microwavable dish.
Heat 1 to 2 minutes until warm.
Spoon black beans onto serving platter.
Top with salmon fillet.
Drizzle mango mustard sauce over beans and salmon.