Salmon with Stir-Fried Vegetables and Mango Sauce

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Salmon with Stir-Fried Vegetables and Mango Sauce
45 min.
4
466kcal

Suggestions


Indulge in a vibrant and healthy culinary experience with our Salmon with Stir-Fried Vegetables and Mango Sauce! This delightful dish not only offers an explosion of flavors but also boasts immense health benefits, making it a perfect choice for anyone aiming to maintain a balanced diet. With a health score of 100, this recipe is crafted to meet the highest dietary standards, ensuring you indulge guilt-free.

Imagine succulent salmon fillets, expertly cooked to flaky perfection, served alongside colorful stir-fried vegetables that are crisp-tender and visually appealing. Each bite is further elevated by a luscious mango sauce that adds a hint of sweetness and tropical flair, perfectly balancing the savory elements of the dish. Plus, the combination of long-grain rice rounds out the meal, making it both satisfying and nourishing.

This Salmon with Stir-Fried Vegetables and Mango Sauce is not only gluten-free and dairy-free, but it’s also incredibly quick to prepare—ready in just 45 minutes! Ideal for lunch or dinner, this dish is a fantastic option whether you're hosting friends or simply treating yourself to something special at home. Dive into this culinary adventure and enjoy a meal that celebrates both taste and nutrition!

Ingredients

  • cups asparagus sliced (2-inch) ( 1 pound)
  • 1.5 cups julienne-cut bell pepper green ( 1 large)
  • 1.5 cups julienne-cut bell pepper red ( 1 large)
  • cup julienne-cut carrot 
  • cups rice long-grain hot cooked
  • tablespoon sesame oil dark divided
  • servings mango sauce 
  • 16 ounce skinned salmon fillets ()
  • 0.5 teaspoon salt divided
  • cup julienne-cut squash yellow ( 2 small)
  • 0.1 teaspoon pepper white

Equipment

  • frying pan

Directions

  1. Sprinkle 1/4 teaspoon salt and the pepper over fish.
  2. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat.
  3. Add fish, and cook 5 minutes on each side or until fish flakes when tested with a fork.
  4. Remove from skillet; set aside, and keep warm.
  5. Heat remaining oil in skillet over medium-high heat.
  6. Add carrot, and saut 2 minutes.
  7. Add remaining salt, asparagus, and next 3 ingredients; saut 3 minutes or until crisp-tender.
  8. 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.

Nutrition Facts

Calories466kcal
Protein25.7%
Fat22.4%
Carbs51.9%

Properties

Glycemic Index
70.4
Glycemic Load
50.16
Inflammation Score
-10
Nutrition Score
39.411304308021%

Flavonoids

Catechin
0.02mg
Luteolin
3.01mg
Isorhamnetin
3.82mg
Kaempferol
1.05mg
Myricetin
0.01mg
Quercetin
10.8mg

Nutrients percent of daily need

Calories:466.12kcal
23.31%
Fat:11.59g
17.83%
Saturated Fat:1.84g
11.51%
Carbohydrates:60.42g
20.14%
Net Carbohydrates:54.63g
19.87%
Sugar:7.45g
8.28%
Cholesterol:62.37mg
20.79%
Sodium:370.9mg
16.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.92g
59.84%
Vitamin A:11585.3IU
231.71%
Vitamin C:129.81mg
157.35%
Selenium:55.05µg
78.65%
Vitamin B6:1.52mg
76.13%
Vitamin B12:3.61µg
60.1%
Vitamin B3:11.76mg
58.78%
Manganese:1.12mg
56.05%
Vitamin K:39.87µg
37.97%
Phosphorus:378.28mg
37.83%
Vitamin B2:0.64mg
37.36%
Potassium:1189.35mg
33.98%
Vitamin B1:0.5mg
33.47%
Vitamin B5:3.15mg
31.48%
Copper:0.61mg
30.35%
Folate:115.19µg
28.8%
Fiber:5.79g
23.16%
Magnesium:89.42mg
22.36%
Iron:3.44mg
19.12%
Vitamin E:2.68mg
17.89%
Zinc:2.21mg
14.7%
Calcium:82.8mg
8.28%
Source:My Recipes