Salmon is one of my favorite things to make. I usually try to add it into our menu at least once a week. Packed with long chain amino acid omega 3’s like DHA and EPA, salmon is a win-win with flavor and nutritional value. It is one of those dishes that no one in my household passes up. In fact, last night my sister decided to have dinner out with friends instead of us at home. When she walked into the kitchen, I heard, “Aww man! You made salmon?! If Id’ve known that…”
I usually have a couple go-to’s for fish that I know are amazing and super easy to throw together, like this recipe for miso salmon. The problem is, no matter how tasty something is, I get bored really easy with the same thing. Recently I have been getting droves of mangoes in my produce delivery, so after staring at the little yellow fruit wondering how to put it to good use this time, an idea sparked to make a sauce that would grace the top of our weekly salmon. Habanero Mango BBQ Sauce. Mmmmmmm!
This barbecue sauce is one of the easiest recipes, ready in 30 minutes or less. I added a little habanero pepper for a spicy kick. Insert warning here: I forgot just how spicy a habanero pepper is – it will burn your face off people! After gaining a new level of respect for tiny orange peppers and 4 glasses of milk later, I sampled the tropical flavors of mango, lime and coconut sugar as it simmered down into a thick sweet and spicy reduction. Heaven!
Seasonal Nutritional Highlight – Mangoes
Mangoes are available year round, but are often harvested in springtime leading to an abundance of the sweet, tangy fruit at farmers markets and co-op deliveries in my area of Florida right now. They originated in southeast Asia and India is still the largest producer, supplying more than two-thirds of the annual crop. Mangoes can range in shape and size, but the flesh is typically orange or yellow. The area around the mango stem should be plump and round when ripe, with a sweet aroma and softness to the touch. Stringy, spotted, shriveled or mangoes with a sour or alcohol smell should be avoided. Loaded with vitamin C, vitamin A, folate, fiber, vitamin B6 and copper just to name a few, mangoes are considered a superfood containing over 20 different vitamins and minerals. Increase in mango consumption could help decrease macular degeneration and colon cancer as well as improve digestion, bone, skin and hair health. Mangoes are part of the plume family, containing a large seed. Check out this video for an easy way to peel and eat mangoes:
- 2 ripened honey mangoes
- ½ - 1 small orange habanero pepper (according to spiciness - 1 was pretty spicy!)
- 2 limes, juiced
- 1 tbsp soy sauce
- 2 tbsp balsamic vinegar
- 1 cup coconut sugar
- ½ tsp coriander
- 1 cup water
- Puree mango and habanero in a small food processor until smooth.
- Add all ingredients into small saucepan and bring to boil.
- Reduce heat and simmer uncovered for 20-30 min, or until sauce has darkened in color and easily coats a spoon.
- Use right away or store in the refrigerator for up to a week.