Way more omega 3 fatty acids than omega-6, this Double Sesame Salmon with Mango-Avocado Salsa recipe is the tastiest way we know to get your essential fatty acids, and make your RealAge 4.2 days younger.
Preparation Time: 15 minutes
Cooking Time: 6 minutes
1/4 cup plus 4 teaspoons hot mango chutney, such as Crosse & Blackwell brand, large pieces of mango chopped
4 (5 to 6 ounce) wild caught salmon fillets with skin (wild salmon burgers can substitute)
3/4 teaspoon salt, divided into ¼ and ½ teaspoon of salt
1 tablespoon mixed white and black sesame seeds*
1 tablespoon seasoned rice wine vinegar
1 cup diced ripe fresh mango
1/2 ripe medium avocado, diced
2 tablespoons chopped cilantro
Preheat broiler. Spread 4 teaspoons of the chutney over skinless side of fish. Sprinkle 1/2 teaspoon of the salt and sesame seeds over fish, patting to coat. Place salmon skin side down on rack of broiler pan. Broil 4 to 5 inches from heat source 5 to 6 minutes or until fish is opaque in center. Meanwhile, combine remaining 1/4-cup chutney with vinegar and remaining 1/4-teaspoon salt. Stir in mango, avocado and cilantro. Serve salsa over fish.
Chutney and other thick, sweet toppings are great glazes for fish. The fish doesn’t need to marinate, because the flavor is baked right on. Try orange marmalade or whole raspberry preserves—experimenting in the kitchen is a very good thing.
* Look for black sesame seeds in Asian grocery stores or the ethnic section of select supermarkets. If they are not available, use 1 tablespoon of the regular white seeds. 1 tablespoon Eden Shake (a mix of white and black sesame seeds, nori and seasonings) may also be substituted. Look for 2.1 ounce bottles of Eden Shake in health food stores or some supermarkets. This recipe also would work well with halibut fillets.
Fat 13.6g (Saturated 1.1, poly 3.7, Mono 5.4); Fiber 4g; Carbs 42g; Sugar 5g; Protein 26g; Sodium 580mg.