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Salmon with Stir-Fried Vegetables and Mango Sauce Recipe

Salmon with Stir-Fried Vegetables and Mango Sauce Recipe

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Salmon with Stir-Fried Vegetables and Mango Sauce

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Ingredients

Count

Nutrition

332

Calories

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Ingredients:

Serving

1/2 tsp salt, divided
1/8 tsp white pepper
4 (4-oz) skinned salmon fillets (about 1 inch thick )
1 tbsp dark sesame oil, divided
1 cup julienne-cut carrot
2 cups (2-inch) sliced asparagus (about 1 lb)
1 1/2 cups julienne-cut red bell pepper (about 1 large)
1 1/2 cups julienne-cut green bell pepper (about 1 large)
1 cup julienne-cut yellow squash (about 2 small)
mango sauce
4 cups hot cooked long-grain rice

Directions:

Sprinkle 1/4 teaspoon salt and the pepper over fish. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add fish, and cook 5 minutes on each side or until fish flakes when tested with a fork. Remove from skillet; set aside, and keep warm.
Heat remaining oil in skillet over medium-high heat. Add carrot, and sauté 2 minutes. Add remaining salt, asparagus, and next 3 ingredients; sauté 3 minutes or until crisp-tender.
Place 1 fish fillet on each of 4 plates. Spoon 1/4 cup Mango Sauce around each fillet; top with 1 cup vegetables, and serve with 1 cup rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	332.28 Kcal (1391 kJ)
Calories from fat	58.38 Kcal
		% Daily Value*
Total Fat	6.49g	10%
Cholesterol	23.53mg	8%
Sodium	455.11mg	19%
Potassium	594.23mg	13%
Total Carbs	55g	18%
Sugars	5.75g	23%
Dietary Fiber	7.58g	30%
Protein	15.91g	32%
Vitamin C	11mg	18%
Vitamin A	4.9mg	162%
Iron	2.6mg	14%
Calcium	78.1mg	8%

Amount Per 100 g
Calories	83.05 Kcal (348 kJ)
Calories from fat	14.59 Kcal
		% Daily Value*
Total Fat	1.62g	10%
Cholesterol	5.88mg	8%
Sodium	113.75mg	19%
Potassium	148.52mg	13%
Total Carbs	13.75g	18%
Sugars	1.44g	23%
Dietary Fiber	1.89g	30%
Protein	3.98g	32%
Vitamin C	2.7mg	18%
Vitamin A	1.2mg	162%
Iron	0.6mg	14%
Calcium	19.5mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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