Chef Ray

Chef Ray: Salmon on Kumara Mash with Mango Salsa

This meal provides quality Omega-3 fats and a healthy dose of quality carbohydrates. So much so this is often my pre-race dinner the night before events.

Salmon on Kumara Mash with Mango Salsa

This meal provides quality Omega-3 fats and a healthy dose of quality carbohydrates. So much so this is often my pre-race dinner the night before events.
Keyword: Chef Ray, Clean Eating, Fit Food for Winners, Healthy Food, Healthy Recipe, Healthy Recipes, Kumara Mash, Mango Salsa, Salmon on Kumara Mash with Mango Salsa
Servings: 4

Ingredients

  • 4 medium kumara peeled and cubed
  • 2 tsp orange rind grated 
  • 2 tbsp  orange juice
  • salmon fillets
  • freshly ground black pepper
  • 1 tsp  MAGGI Garlic Stock Powder
  • olive or canola oil spray
  • 1 lemon juice
  • 2 Tbsp capers

Mango Salsa

  • 425 g can mangoes drained and chopped
  • ½ red onion finely chopped
  • 2 tsp  sweet chilli sauce
  • 2 Tbsp fresh coriander chopped

Instructions

  • Preheat oven to 180°C.
  • Boil kumara for 15-20 minutes or until tender. Drain. Mash with orange rind and juice.
  • Sprinkle both sides of salmon with pepper and stock powder. Spray a non-stick frying pan with oil and heat. Add salmon and sear each side of fillets for 1 minute.
  • Place salmon fillets on a large square of foil. Top with lemon juice and capers, then wrap foil to seal firmly. Bake in preheated oven for 15-20 minutes or until fish is just cooked.
  • To make salsa, place all salsa ingredients in a small bowl and mix to combine.
  • To serve, place salmon fillets on kumara mash and top with mango salsa. Serve with steamed green beans.

Notes

From: MacKenzie, Kristen; Gibbons, Megan; (2005) Fit Food For Winners Nestle NZ Ltd

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

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