Baked Wild Salmon with Chard and Mango Salsa with Grilled Polenta

Baked wild salmon with chard will grace your table tonight, accompanied by a tropical mango salsa over toasty grilled polenta. There are bound to be praises sung in honor of this heavenly combination.

Plan to make the polenta mid-afternoon and chill it in the fridge for a couple of hours.

Grocery List : Baked Wild Salmon with Mango Salsa and Grilled Polenta
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Sunday, Baked Wild Salmon with Mango Salsa and Grilled Polenta

Produce 

garlic (if needed) 

1 medium yellow onion 

1 bunch chard

one bunch cilantro

one Anaheim Pepper

one Jalapeno pepper

one lime

1 mango 

Canned/Dried Foods 

8 oz. polenta style cornmeal

one 15 oz. can no-salt chunky tomato sauce

one 32 oz. box low-sodium vegetable broth

olive oil (if needed)

sesame oil (if needed) 

low sodium soy sauce (if needed) 

balsamic vinegar (if needed) 

Asian garlic pepper sauce (if needed) 

Frozen Foods 

Meat/Fish/Poultry 

24 oz. wild salmon

Chilled Foods/Dairy 

1 pint fresh tomato salsa (if not making quick, low-sodium salsa)

shredded Parmesan (if needed) 

one 16 oz. package ultra-firm tofu

orange juice (if needed)

Nutritional Value: Baked Salmon Chard with Mango Salsa and Quinoa Polenta

 

Baked Salmon Chard with Mango Salsa Polenta

Nutritional Analysis

Per Serving

Calories: 480

Protein: 41 g

Carbohydrates: 44 g

Total Fat: 15 g

(Saturated Fat:) 3 g

Dietary Fiber: 9 g

Cholesterol: 80 mg

Sodium: 550 mg

% calories from fat: 28.8 %

Serving Size:

Five oz. baked salmon with 4 oz. chard, 4 oz. of mango salsa and 7 oz. polenta.