Quinoa-Crusted Salmon with Mango Salsa and Curry Sauce

Gluten Free
Dairy Free
Health score
42%
Quinoa-Crusted Salmon with Mango Salsa and Curry Sauce
45 min.
4
569kcal

Suggestions

Ingredients

  • cups arugula trimmed
  •  bay leaf 
  • 16 ounce bottled clam juice 
  • 0.7 cup quinoa cooked
  •  egg white lightly beaten
  • 0.3 cup cilantro leaves fresh chopped
  • cup cilantro leaves fresh chopped
  • 0.5 teaspoon gingerroot peeled chopped
  • tablespoons gingerroot peeled chopped
  • tablespoon curry paste green
  • 0.5 teaspoon honey 
  • 1.5 teaspoons jalapeno diced seeded
  • teaspoons lemon grass peeled chopped
  • tablespoon juice of lime fresh
  • 1.5 teaspoons juice of lime fresh
  • teaspoon soya sauce low-sodium
  • 1.5 teaspoons soya sauce low-sodium
  • 0.5 cup mangos diced peeled
  • 0.5 cup mirin sweet ( rice wine)
  • 1.5 cups plum wine 
  • 0.5 cup bell pepper diced red
  • 0.5 cup onion red vertically sliced
  • 0.5 cup rice vinegar 
  • 1.5 teaspoons rice vinegar 
  • 24 ounce salmon fillet ()
  • tablespoons shallots chopped
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • sieve

Directions

  1. Combine first 7 ingredients in a medium saucepan. Bring to a simmer over medium heat, and cook 40 minutes or until reduced to 1 cup. Strain mixture through a sieve into a bowl; discard solids.
  2. Add 1 cup chopped cilantro and curry paste to liquid in bowl, and stir well; set curry sauce aside, and keep warm.
  3. Combine mango and next 8 ingredients (mango through honey) in a bowl; stir well, and set mango salsa aside.
  4. Place quinoa in a shallow dish.
  5. Place egg white in another shallow dish. Dip salmon fillets in egg white, and dredge in quinoa.
  6. Place a large nonstick skillet over medium-high heat until hot.
  7. Add fillets; cook 5 minutes on each side or until fish flakes easily when tested with a fork.
  8. Remove fillets from skillet; set aside, and keep warm.
  9. Combine arugula and red onion in a bowl.
  10. Combine oil, 1 1/2 teaspoons vinegar, 1 1/2 teaspoons lime juice, and 1 1/2 teaspoons soy sauce, and stir well; pour over arugula mixture, and toss well.
  11. Spoon 1/4 cup curry sauce onto each of 4 plates. Arrange 1 cup arugula mixture over sauce; place fillets on arugula mixture. Spoon 1/4 cup mango salsa over each fillet.
  12. Garnish with shrimp, if desired.
  13. Note: Quinoa cooks up like rice and can be found next to the rice in your supermarket.

Nutrition Facts

Calories569kcal
Protein33.49%
Fat37.21%
Carbs29.3%

Properties

Glycemic Index
129.76
Glycemic Load
6.35
Inflammation Score
-10
Nutrition Score
38.336087143939%

Flavonoids

Cyanidin
0.02mg
Catechin
0.35mg
Eriodictyol
0.12mg
Hesperetin
0.5mg
Naringenin
0.02mg
Luteolin
0.15mg
Isorhamnetin
1.86mg
Kaempferol
7.12mg
Myricetin
0.02mg
Quercetin
8.46mg

Nutrients percent of daily need

Calories:568.6kcal
28.43%
Fat:19.07g
29.34%
Saturated Fat:2.97g
18.54%
Carbohydrates:33.79g
11.26%
Net Carbohydrates:30.43g
11.07%
Sugar:11.37g
12.63%
Cholesterol:93.55mg
31.18%
Sodium:629.3mg
27.36%
Alcohol:14.19g
100%
Alcohol %:3.03%
100%
Protein:38.63g
77.26%
Selenium:66.16µg
94.51%
Vitamin B12:5.45µg
90.83%
Vitamin B6:1.71mg
85.72%
Vitamin B3:14.5mg
72.51%
Vitamin C:47.78mg
57.91%
Vitamin K:52.09µg
49.61%
Vitamin A:2472.68IU
49.45%
Vitamin B2:0.82mg
47.97%
Phosphorus:460.04mg
46%
Potassium:1365.89mg
39.03%
Vitamin B1:0.49mg
32.75%
Vitamin B5:3.26mg
32.62%
Copper:0.61mg
30.64%
Manganese:0.61mg
30.32%
Folate:114.67µg
28.67%
Magnesium:111.24mg
27.81%
Iron:3.2mg
17.8%
Fiber:3.35g
13.41%
Zinc:1.95mg
12.98%
Vitamin E:1.68mg
11.19%
Calcium:100.01mg
10%
Source:My Recipes