Pineapple Mango Chutney over Pan-Seared Salmon

By March 17, 2020Recipes

Pineapple Mango Chutney over Pan-Seared Salmon
Prep Time: 1 hour, 20 min.
Cook Time: 8-10 min.
Yields: 4 servings

1/2 cup diced pineapple
1/2 cup diced mango
1/2 cup peeled, diced cucumber
1/3 cup diced red bell pepper
2 limes, juiced
3 tablespoons minced green onion
1 jalapeno pepper, seeded and minced
1 teaspoon minced fresh mint
salt to taste (for the chutney)
4-4oz (16 oz total) filets of salmon
2 Tbsp. olive oil
1/8 teaspoon ground black pepper
1/8 teaspoon salt (for the salmon)

1. Mix pineapple, mango, cucumber, red bell pepper, lime juice, green onion, jalapeno pepper, mint, and salt in a bowl. Chill in refrigerator for about 1 hour.
2. When the chutney is almost done chilling, preheat a large heavy skillet over medium heat for 3 minutes. Coat salmon with olive oil. Place in skillet, and increase heat to high. Cook for 3 minutes. Sprinkle with salt and pepper. Turn salmon over, and cook for 5 minutes, or until browned. Salmon is done when it flakes easily with a fork.
3. Transfer salmon to individual plates and top with the pineapple mango chutney.

Pineapple Mango Chutney Nutrition Facts (per serving)
Calories: 42

Total Fat: 0.2g
Saturated Fat: 0.0g
Cholesterol: 0mg
Sodium: 3mg
Potassium: 160mg
Total Carbohydrates: 11.5g
Dietary Fiber: 2.2g
Protein: 0.8g
Sugars: 6g
Vitamin A: 662IU
Vitamin C: 44mg
Calcium: 23mg
Iron: 0mg
Thiamin: 0mg
Niacin: 1mg
Vitamin B6: 0mg
Magnesium: 11mg
Folate: 22mcg

Pan Seared Salmon Nutrition Facts (per serving)
Calories: 240

Total Fat: 16g
Saturated Fat: 4g
Monounsaturated Fat: 5g
Polyunsaturated Fat: 1g
Trans Fat: 0g
Cholesterol: 57mg
Sodium: 119mg
Potassium: 0mg
Total Carbohydrate: 0g
Dietary Fiber: 0g
Sugars: 0g
Protein: 23g