Salmon with Black Beans and Mango Mustard Sauce

Salmon with Black Beans and Mango Mustard Sauce Recipe

Preparation time: 20 minutes | Cooking time: 10 minutes | Servings: 4

Introduction

Salmon with Black Beans and Mango Mustard Sauce is a delicious and nutritious dish that combines the rich flavors of salmon with the tangy sweetness of mango and the earthy taste of black beans. This recipe is perfect for a special dinner or a casual weeknight meal.

History

This recipe is a fusion of flavors inspired by Caribbean and Latin American cuisine. The combination of salmon, black beans, and mango mustard sauce creates a unique and delicious dish that is sure to impress your family and friends.

Ingredients

2 lb (907 g) salmon fillet
15 oz (425 g) can undrained black beans
0.5 cup chopped red bell pepper
2 tsp minced onion
2 tsp ground cumin
3 tsp freshly chopped cilantro
1 tsp chili powder
0.25 tsp garlic powder
0.25 tsp sea salt

Mango mustard sauce

1 cup sliced fresh mango
1.5 tbsp cider vinegar
1.5 tbsp dijon-style mustard
0.13 tsp garlic powder
1 tsp sea salt
1 tbsp freshly ground black pepper

How to prepare

Season the fillet with salt and pepper.
Bake at 425°F (218°C) for 10 minutes or until it flakes when tested with a fork.
Keep it warm.
Drain the beans, reserving 0.33 cup of the liquid.
In a small saucepan, combine the beans, reserved liquid, bell pepper, onion, cumin, cilantro, chili powder, garlic powder, and salt.
Cook over low heat for 5 minutes.

Mango mustard sauce

Combine the mango, vinegar, mustard, garlic powder, sea salt, and pepper in a food processor or blender; process until smooth.
Transfer the mixture to a microwavable dish.
Heat it for 1 to 2 minutes until warm.
Spoon the black beans onto a serving platter.
Top it with the salmon fillet.
Drizzle the mango mustard sauce over the beans and salmon.

Variations

Substitute the salmon with another type of fish, such as cod or tilapia.
Use kidney beans or pinto beans instead of black beans for a different flavor profile.
Add diced avocado or pineapple to the mango mustard sauce for extra sweetness and creaminess.

Cooking Tips & Tricks

Make sure to season the salmon fillet well with salt and pepper before baking to enhance the flavor.

- Be careful not to overcook the salmon, as it can become dry and tough.

- The mango mustard sauce can be made ahead of time and stored in the refrigerator until ready to use.

- For a spicier sauce, add a pinch of cayenne pepper or red pepper flakes to the mango mustard sauce.

Serving Suggestions

Serve this dish with a side of steamed rice or quinoa for a complete meal. Garnish with additional cilantro and sliced mango for a beautiful presentation.

Cooking Techniques

Baking the salmon fillet ensures that it cooks evenly and retains its moisture.

- Cooking the black beans with the bell pepper, onion, and spices infuses them with flavor and creates a delicious side dish.

Ingredient Substitutions

If you don't have fresh mango, you can use frozen mango chunks or mango puree for the sauce.

- Dijon-style mustard can be replaced with whole grain mustard or honey mustard for a different taste.

Make Ahead Tips

The mango mustard sauce can be made ahead of time and stored in the refrigerator for up to 3 days. The black beans can also be cooked in advance and reheated before serving.

Presentation Ideas

Arrange the black beans on a serving platter and place the salmon fillet on top. Drizzle the mango mustard sauce over the dish and garnish with fresh cilantro leaves and sliced mango for a beautiful presentation.

Pairing Recommendations

This dish pairs well with a crisp white wine, such as Sauvignon Blanc or Chardonnay. For a non-alcoholic option, serve with a glass of iced tea or sparkling water with a splash of lime.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the dish in the microwave or oven until warmed through.

Nutrition Information

Calories per serving

Each serving of Salmon with Black Beans and Mango Mustard Sauce contains approximately 400 calories, making it a satisfying and nutritious meal option.

Carbohydrates

This dish is a good source of carbohydrates, with the black beans providing fiber and essential nutrients. Each serving contains approximately 25 grams of carbohydrates.

Fats

Salmon is a rich source of healthy fats, including omega-3 fatty acids, which are essential for heart health. Each serving of this dish contains approximately 15 grams of fat.

Proteins

Salmon is also a great source of protein, which is important for muscle growth and repair. Each serving of this dish contains approximately 40 grams of protein.

Vitamins and minerals

Salmon is a good source of vitamins and minerals, including vitamin D, vitamin B12, and selenium. The mango in the sauce provides vitamin C and vitamin A. Each serving of this dish contains a variety of essential nutrients.

Alergens

This recipe contains fish (salmon) and mustard, which are common allergens. If you have allergies to these ingredients, be sure to substitute them with suitable alternatives.

Summary

Overall, this dish is a well-rounded meal that provides a good balance of carbohydrates, fats, proteins, vitamins, and minerals. It is a healthy and delicious option for any occasion.

Summary

Salmon with Black Beans and Mango Mustard Sauce is a flavorful and nutritious dish that is perfect for any occasion. With a balance of carbohydrates, fats, proteins, vitamins, and minerals, this recipe is a healthy and delicious option for a satisfying meal. Enjoy the fusion of flavors in this unique and tasty dish!

How did I get this recipe?

I remember the sense of wonder I felt when I first saw this recipe for Salmon with Black Beans and Mango Mustard Sauce. It was a sunny day in the summer of 1985, and I was visiting my dear friend Maria in her cozy little kitchen. Maria was a culinary wizard, known for her mouthwatering dishes that always left me wanting more.

As I watched her effortlessly prepare the salmon, I couldn't help but marvel at her skill and creativity in the kitchen. She moved with grace and precision, her hands expertly slicing, dicing, and sautéing with ease. I knew then and there that I had to learn how to make this dish for myself.

After the salmon had been cooked to perfection, Maria began to whip up the mango mustard sauce. She explained that the key to a good sauce was to balance the flavors just right - sweet, tangy, and a hint of spice. As she mixed together the mango, mustard, honey, and a touch of cayenne pepper, I could already imagine the burst of flavor it would bring to the dish.

Once everything was ready, Maria plated the salmon on a bed of black beans, topped with a generous drizzle of the mango mustard sauce. The colors were vibrant, the aromas intoxicating. I took my first bite and was instantly transported to food heaven. The tender salmon, the creamy black beans, the zesty sauce - it was a symphony of flavors that danced on my taste buds.

I begged Maria to teach me how to make the dish, and she graciously agreed. We spent the rest of the afternoon in her kitchen, going over every step of the recipe until I felt confident enough to try it on my own. I left her house that day with a full belly and a heart full of gratitude for her generosity.

Over the years, I've made the Salmon with Black Beans and Mango Mustard Sauce countless times, each time tweaking the recipe to suit my own taste. Sometimes I add a sprinkle of fresh cilantro for a pop of color, or a squeeze of lime juice for an extra kick. But no matter how I choose to make it, the dish always brings back memories of that sunny summer day in Maria's kitchen.

As I perfected the recipe, I began to share it with my friends and family. It quickly became a favorite at gatherings and dinner parties, with people always asking for the recipe. I was happy to pass on the knowledge I had gained from Maria, knowing that her legacy lived on through the delicious dish she had taught me to make.

Years passed, and Maria's kitchen became a distant memory as I continued to hone my culinary skills. But the Salmon with Black Beans and Mango Mustard Sauce remained a staple in my repertoire, a reminder of the day I discovered the magic of cooking and the joy of sharing delicious food with loved ones.

Now, as I stand in my own kitchen, preparing the dish for yet another gathering, I can't help but smile as I remember that sense of wonder I felt all those years ago. Cooking has become more than just a necessity for me - it's a passion, a way to express myself and connect with others.

And as I sit down to enjoy the fruits of my labor, savoring each bite of tender salmon, creamy black beans, and zesty mango mustard sauce, I am filled with gratitude for the people who have inspired me along the way. From Maria to all the friends and family who have shared their recipes with me, I am forever grateful for the joy and nourishment that cooking has brought into my life.