Mango Teriyaki Salmon, Brown Rice and Chilli Cucumber Pickle Recipe

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serves:

4

5-a-day:

2

Total Time:

00:50

Prep:

00:00

Cooking:

00:00

Nutrition per portion

RDA
Calories 597 kCal 30%
Fat 19.2g 27%
  -  Saturates 3.9g 20%
  -  of which Sugars 12.7g 14%
Salt 1.4g 23%

For a salmon recipe with a twist, this Jamie Oliver dish creates a teriyaki dish that has all that familiar sweetness, but uses mango instead of sugar so it’s much healthier for us.

HOW TO MAKE MANGO TERIYAKI SALMON, BROWN RICE AND CHILLI CUCUMBER PICKLE

19.2g Fat
3.9g Sat Fat
35.4g Protein
74.7g Carbs
12.7g Sugar
1.4g Salt
5.3g Fibre

Super Food Family Classics by Jamie Oliver is published by Penguin Random House
ⓒ Jamie Oliver Enterprises Limited (2016 Super Food Family Classics) Photographer: Jamie Oliver
(c) 2016 Paul Stuart (For Pictures of Jamie)

Ingredients

  • 300g brown rice
  • Groundnut oil
  • 1 ripe mango
  • 4 cloves garlic
  • 4cm piece of ginger
  • 3 limes
  • 2tbsp low-salt soy sauce
  • ½ a cucumber
  • 1 fresh red chilli
  • 4tbsp white wine vinegar
  • 4x120g salmon fillets, skin on, scaled, pin-boned
  • 1 bunch of spring onins
  • 250g broccoli
  • ½ a bunch of fresh mint (15g)
  • 2tsp sesame seeds
  • 4tbsp natural yoghurt

Method

  • Cook the rice in a large pan of boiling salted water according to the packet instructions, then drain. Rub a roasting tray (25cm x 30cm) with 1 teaspoon of groundnut oil, then add the rice in an even layer. Meanwhile, wash the mango, cut the cheeks off the stone, peel, and put the flesh into a blender, reserving the skin. Squeeze the stone over the blender to get the juice out of the remaining flesh. Peel and add the garlic and ginger, finely grate in the zest of 2 limes and squeeze in their juice. Add the soy sauce and 1 teaspoon of groundnut oil, then blitz until super-smooth. Pour into a large bowl.

  • To make a quick pickle, finely slice the mango skin and place in a shallow bowl. Halve the cucumber lengthways and scrape out the watery core, then finely slice with the chilli and add to the bowl. Toss with the vinegar and a good pinch of sea salt to draw out the excess moisture (you’ll drain the liquor off, so don’t worry about the amount of salt).

  • Preaheat the grill to high. Slice the skin off the salmon and reserve (or get your fishmonger to do this for you). Toss the fillets in the sauce, then lay them on the rice. Trim the spring onions and chop at an angle into 2cm chunks, cut the broccolli into bite-sized florets, slicing the stalk, toss it all through the remaining sauce really well, then arrange around the salmon. Lay the salmon skins loosely on top, and place the tray under the grill for 12-15 minutes, or until everything is just cooked through and nicely charred – keep an eye on it! Drain the pickle, pick and finely slice the mint leaves, toast the sesame seeds, toss together, and serve on the side. Finish each portion with a dollop of yoghurt and serve with lime wedges, for squeezing over.

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