Salmon With Stir-fried Vegetables & Mango S Recipe
Yield: 4 servingsYield: 4 servings
Recipe by luhu.jp
Ingredients:
1/2 teaspoon: salt, divided,
1/8 teaspoon: white pepper,
4: 1-thick salmon fillets -skinned, ab, out 4-oz. each
1 tablespoon: dark sesame oil, divided,
1 cup: julienne-cut carrot,
2 cup: (2-inch) sliced asparagus,
1 1/2 cup: julienned red bell pepper,
1 1/2 cup: julienned green bell pepper,
1 cup: julienned yellow squash,
1: mango sauce (see below),
4 cup: hot cooked long grain rice,
MANGO SAUCE
2/3 cup: chopped/peeled mango,
2/3 cup: low-salt chicken broth,
2 teaspoon: fresh lime juice,
1 1/2 teaspoon: grated, peeled gingeroot,
1 teaspoon: minced/seeded serrano chile,
Directions:
Directions: Sprinkle 1/4 t 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
saute 2 minutes. Add remaining salt, asparagus, and next 3
ingredients; saute 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.
Mango Sauce: Combine all ingredients in a small saucepan, and cook
over medium heat 10 minutes, stirring occasionally. Pour into a
blender, and process until smooth. Yield: 1 cup (serving size: 1/4
cup).
Nutritional Info: CALORIES 528 (24% from fat); PROTEIN 32.5g; FAT
14.4g (sat 2.4g, mono 6.2g, poly 4g); CARB 67.1g; FIBER 5g; CHOL
77mg; IRON 4.4mg; SODIUM 388mg; CALC 69mg
Reprinted from Cooking Light website: http://CookingLight.com
Yield: 4 servings
Source from luhu.jp
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
saute 2 minutes. Add remaining salt, asparagus, and next 3
ingredients; saute 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.
Mango Sauce: Combine all ingredients in a small saucepan, and cook
over medium heat 10 minutes, stirring occasionally. Pour into a
blender, and process until smooth. Yield: 1 cup (serving size: 1/4
cup).
Nutritional Info: CALORIES 528 (24% from fat); PROTEIN 32.5g; FAT
14.4g (sat 2.4g, mono 6.2g, poly 4g); CARB 67.1g; FIBER 5g; CHOL
77mg; IRON 4.4mg; SODIUM 388mg; CALC 69mg
Reprinted from Cooking Light website: http://CookingLight.com
Yield: 4 servings
Source from luhu.jp