Mango Salsa Salmon Fillet with Broccoli & Brown Rice - Innit

Ingredients

4 Servings

Meat & Seafood

  • Salmon 680 grams

Spices

  • Red Pepper Flakes 1 teaspoon

  • Salt 3 3/4 teaspoons

  • Black Pepper 1 1/4 teaspoons

  • Chilli Powder 1 teaspoon

Produce

  • Mango 1

  • Radishes 2

  • Broccoli 2 heads

  • Cilantro 1/4 bunch

  • Lime 1/2

  • Red Onion 1/2

  • Thyme 1/2 bunch

  • Garlic Clove 2 cloves

Pantry

  • Water 310 milliliters

  • Olive Oil 44 milliliters

Dry Goods

  • Brown Rice 120 grams

Preparation

  1. Boil Water

    Combine all ingredients in a large pot and bring to boil.

    • 1/2 teaspoon Salt
    • 310 milliliters Water
    • 1 pinch Black Pepper
    • 1/2 bunch Thyme
    • 2 cloves, smashed Garlic Clove
  2. Cover & Simmer Rice

    Add rice & reduce heat. Simmer, covered, for 40 minutes. Let rest for 10 minutes. Remove garlic & thyme. Fluff rice with a fork.

    • 120 grams Brown Rice
  3. Preheat

    Preheat the oven to 220C.

    Connect Oven
  4. Cook Broccoli

    Drizzle broccoli with olive oil. Season. Cook for 18 minutes.

    • 2 heads, large florets Broccoli
    • 1/2 teaspoon Red Pepper Flakes
    • teaspoon, to coat Olive Oil
    • 1/2 teaspoon Salt
    • 1 pinch Black Pepper
  5. Season & Cook Salmon

    Season salmon. Cook for 10 - 15 minutes, let rest for 5 minutes.

    TIP: Why rest? Because proteins continue to cook once removed from the oven!

    • 2 teaspoons Olive Oil
    • 1 pinch Black Pepper
    • 1 teaspoon Salt
    • 680 grams Salmon
  6. Salsa Creation

    Combine all of the ingredients in a small bowl & mix well.

    • 1/4 teaspoon Salt
    • 1 Mango
    • 2, sliced Radishes
    • 1 teaspoon Chilli Powder
    • 1/2, finely diced Red Onion
    • 1 tablespoon Olive Oil
    • 1/4 bunch, chopped Cilantro
    • 1/2, juiced Lime
  7. Serve & Enjoy!

    Pair with good music.

Nutrition

  Amount per
serving
Daily value percentage
Low Calorie 520 kcal  
Total Fat 21.0 g 26%
Total Saturated Fat 3.5 g 17%
Unsaturated Fat 17 g  
Cholesterol 95 mg 31%
Sodium 2300 mg 100%
Total Carbohydrate 43 g 15%
Fiber Total Dietary 5 g 18%
Sugars Total 13 g  
Excellent Source: Protein 39 g 77%
Excellent Source: Vitamin C 76 mg 80%
Calcium Ca 81 mg 6%
Iron Fe 3.0 mg 15%
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By Innit Culinary Team