Salmon with Roasted Chile-Mango Sauce

Salmon with Roasted Chile-Mango Sauce

Pungent red chiles and sweet mango flavor this robust sauce, which accents simply broiled salmon wonderfully. Broiling salmon will perfume your kitchen, so if you prefer, cook the salmon on the grill, over direct heat, 8 to 12 minutes total.

From EatingWell: February/March 2005, EatingWell for a Healthy Heart Cookbook (2008)
Yield: 4 servings
Active Time: 30 minutes
Total Time: 30 minutes


  1. 3 teaspoons extra-virgin olive oil, divided
  2. 1/2 cup thinly sliced shallot, (about 1 medium)
  3. 2 teaspoons coriander seed
  4. 1-2 dried red chiles, such as Thai, cayenne or chile de arbol, stem end removed (see Note)
  5. 1 medium mango, ripe, slightly soft, peeled (see Tip) and diced (about 1 cup)
  6. 2 tablespoons fresh cilantro, finely chopped, divided
  7. 4 medium cloves garlic, minced
  8. 1/2 teaspoon salt
  9. 1 pound salmon fillet, skin removed (see Tip)


  1. Position oven rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
  2. Heat 1 teaspoon oil in a small skillet over medium heat. Add shallot, coriander and chile(s); cook, stirring, until the shallot begins to brown and the spices smell fragrant, 2 to 3 minutes. Transfer the shallot mixture to a food processor or blender. Add the remaining 2 teaspoons oil and mango. Process until almost smooth (it will be slightly gritty from the bruised coriander seed). Transfer the sauce to a small bowl; stir in 1 tablespoon cilantro.
  3. Combine garlic and salt in a small bowl. Spread the salted garlic on top of the salmon. Place the salmon, garlic side up, on the prepared broiling pan. Broil, 3 to 4 inches from heat, until opaque in the center, 8 to 14 minutes, depending on the thickness. Serve the salmon topped with the sauce and sprinkled with the remaining 1 tablespoon cilantro.

Tips & Notes


Nutrition Per Serving: 271 calories; 12 g fat (2 g sat, 6 g mono); 72 mg cholesterol; 14 g carbohydrates; 27 g protein; 2 g fiber; 352 mg sodium; 810 mg potassium.

Nutrition Bonus: Selenium (70% daily value), Potassium (23% dv).

1 Carbohydrate Serving

Exchanges: 1 fruit, 3 1/2 lean meat, 1 fat