How to make a healthy tropical mango and salmon salad

Brimming with omega-3s, oils that are beneficial for your heart, brain and joints, salmon is one of the healthiest fish you can buy. High in protein and an excellent source of heart-protective vitamin E, salmon is also one of the few dietary sources of vitamin D, a crucial nutrient for keeping your bones strong. Here's a great recipe that brings the health benefits of salmon to a delicious fruit salad.

Preparation 10 minutes

Marinating 30 minutes

Cooking 5 minutes

Serves 4

• 450 g (1 lb) skinless salmon fillets
• 60 ml (4 tbsp) light coconut milk
• 10 ml (2 tsp) fish sauce
• 1 red chili, finely chopped
• 5 ml (1 tsp) ground coriander
• 1/2 cucumber
• 1 mango
• Mixed salad greens
• 6 fresh basil leaves

Dressing

• 60 ml (4 tbsp) light coconut milk
• 15 ml (1 tbsp) fish sauce
• Juice of 1/2 lime
• Garlic clove, crushed
• 5 ml (1 tsp) Thai chili sauce
• 2 ml (1/2 tsp) superfine sugar

1. Preheat the broiler to high. Place skinless salmon fillets, cut into eight pieces, in a non-metallic dish. Make a marinade by combining 60 millilitres (four tablespoons) light coconut milk, five millilitres (two teaspoons) fish sauce, one finely chopped red chili and five grams (one teaspoon) ground coriander seeds. Pour the marinade over the salmon and gently turn to coat. Cover and marinate for 30 minutes.

2. Meanwhile, slice the 1/2 cucumber and fresh ripe mango. Arrange mixed salad greens on four plates and add the cucumber slices.

3. In a bowl, make a dressing by mixing 60 millilitres (four tablespoons) light coconut milk, 15 millilitres (1 tablespoon) fish sauce, juice of 1/2 a lime, one crushed clove garlic, five millilitres (one teaspoon) Thai chili sauce and 2.5 millilitres (1/2 teaspoon) superfine sugar.

4. Remove the salmon from the marinade and broil for five minutes, or until cooked through in the centre. Arrange salmon on the salads, drizzle with dressing, and garnish each plate with two fresh basil leaves.

Marinate the salmon for up to an hour if you have time, but avoid leaving it any longer as the fish will begin to "cook" in the marinade.

Nutrtional information: 271 calories • 12 g fat • 2 g saturated fat • 20 g carbohydrates • 23 g protein • 2 g fibre