A fragrant aroma will fill your kitchen while the chutney bakes over the salmon, ensuring moist and tender fillets every time.

　　

Ingredients

serves 4, 3 ounces fish per serving

　　Cooking spray

　　4 salmon fillets with skin (about 5 ounces each), rinsed and patted dry

　　1/4 teaspoon garlic powder

　　1/2 cup mango chutney (any variety)

　　1 teaspoon dried parsley, crumbled

　　1/2 teaspoon ground cumin

　　

Step 1

Preheat the oven to 350°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.

　　

Step 2

Place the fish with the skin side down on the baking sheet. Sprinkle the garlic powder over the fish.

　　

Step 3

Spoon the chutney into a small bowl, cutting any large fruit pieces. Stir in the parsley and cumin. Spread over the top side of the fish.

　　

Step 4

Bake for 20 minutes, or until the fish is cooked to the desired doneness.

　　

Cook’s Tip

Step 5

If you can find mango chutney with ginger, it is particularly good in this dish.

　　

nutrition information

Step 6

(Per Serving)

　　

Step 7

Calories: 234

　　

Step 8

Total Fat: 5.5g

　　

Step 9

Saturated: 1.0g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 2.0g

　　

Step 12

Monounsaturated: 1.5g

　　

Step 13

Cholesterol: 81mg

　　

Step 14

Sodium: 111mg

　　

Step 15

Carbohydrates: 14g

　　

Step 16

Fiber: 1g

　　

Step 17

Sugars: 12g

　　

Step 18

Protein: 31g

　　

Step 19

Dietary Exchanges

　　

Step 20

1 Carbohydrate

　　

Step 21

4 Lean Meat

　　American Heart Association Quick & Easy Meals