Mango Bell Pepper Stir-Fry With Salmon

Equipment :

Ingredients

  • 1 ripe mango
  • 1 salmon cutlet
  • 1 cup of sliced green bell pepper
  • 1 cup of sliced purple or red onions
  • 1 tablespoon of olive oil (divide between salmon and mango stir-fry)
  • ¼ teaspoon curry powder
  • ¼ teaspoon dry rosemary
  • ¼ teaspoon vegetable bouillon
  • A dash of salt and pepper
  • For the marinade
  • 2 garlic cloves (grated)
  • 2 teaspoons – 1 tablespoon of ginger (grated)
  • ½ teaspoon of salt
  • ½ teaspoon of vegetable bouillon
  • ¼ teaspoon of black pepper
  • 1 tablespoon of freshly squeezed lemon juice
  • 1 tablespoon of olive oil
  • 1 heaping teaspoon of Spice Tribe Kissed by Binchotan Spice

Steps

  • Wash and slice the vegetables; bell peppers, and onions.
  • Core the mango and remove the pit, gently peel and then slice the two meaty sides.
  • Grate the onions, ginger, and squeeze the lemon juice.
  • For Marinade
  • Add all the marinade ingredients into a jar vigorously shake to mix. Set aside.
  • For Salmon
  • If using frozen, allow salmon to thaw. Wash and clean up as required, dry with a paper towel, and lay on the tray.
  • Sprinkle with a little salt and pepper; scoop a teaspoon of the marinade on to the salmon. Wearing gloves, use it to marinate every part of the fish.
  • To Pan Fry
  • Place clean pan on the stove, add olive oil, and allow to heat up, then gently drop the salmon.
  • Cook about 5 minutes on each side, and until cooked through (when internal temperature reads 145), remove and place on a plate. Repeat this process for all the salmon if cooking more than one. Keep an eye on the salmon because it can quickly burn, cook on medium heat.
  • To Broil
  • Place marinated salmon on a foil-wrapped baking sheet, sprinkle one teaspoon of olive oil on the fish, and then place on a already preheated oven set to “broil.” Keep eyes on this and cook for 8 – 10 minutes or until fully cooked (when internal temperature reads 145)
  • For the Mango Stir Fry
  • Place clean pan on the stove, add olive oil, and allow to heat up, then add a sprinkle of salt, and the onions, sauté until soft, and translucent.
  • Then add the green bell peppers, while it cooks, add the curry, rosemary, seasoning powder, stir very well, and taste. Cook until the bell peppers soften a bit, a little crunch is excellent with the peppers.
  • Gently add the sliced mango, followed by 1 tablespoon scoop of the marinade, keep stirring to ensure the marinade mixes well with the mango slices, bell peppers, and onions. Taste for flavors, and adjust; you can add a little more marinade if you desire. As soon as the mango properly heats up, you are done about 3 – 5 minutes.
  • Do not overcook this dish; ripe mangos soften very fast under heat. To serve, lay salmon on a plate, and dump this entire gorgeous heartwarming and comforting stir-fry! Best enjoyed warm.

Things to remember

  • There are two ways I usually cook the salmon for this recipe; #1 pan-fry on the stovetop or #2 broil in the oven, both works just fine.
  • Look at my process photo to see how I prefer to slice the veggies for this recipe; you can also choose to cut them any other way.
  • Having made this dish severally, the curry powder and rosemary are optional, but they add a bit of warm, summery, and comforting flavor.
  • Do not cook more than 6 minutes after adding the mango, as soon as the mango slices properly heat up; this dish is ready.
  • Add a little more olive oil if the recommended quantity seems too small.
  • For the leftover marinade, you can add a dash on the stir fry while serving; cover, and store in the fridge to use for later.
  • This marinade can comfortably cook up to 2 – 3 salmon plus stir-fry; a little goes a long way!

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