Recipes for healthy microwave meals - salmon with mango salsa

With winter flu spreading like wildfire and many British students heading home for some much-needed rest and relaxation, it seems we’re more in need of some healthy home-cooked food than we realise. Research released by Panasonic, to mark the launch of its new Sensor Microwave, reveals that over three quarters (77 per cent) of British students admit that their dinner diet during term-time usually consists of processed foods, including take away and ready meals. Parents may be shocked to discover their offspring have become victims of the ‘Freshman 15’ – a.k.a a whopping 15lbs of weight gain. Creative ‘home-cook’ recipes that British students admitted to making include a pizza with a chicken nugget base and a carb-laden lasagne toasted sandwich.

To save the UK’s students from a fast food coma, Panasonic Faster Chef Challenge tasked students to come up with simple and delicious recipes from scratch, using only a microwave oven. To keep you on the nutritional straight and narrow, here's their recipe for Salmon with Chilli Mango Salsa.

Salmon with Mango Salsa

Serves 4

Dish: shallow dish

Oven accessories: glass tray


4 salmon fillets - 100-150g each


45mls white wine

1 garlic clove, crushed

1tsp grated fresh ginger

Mango Salsa

2 red chillies, thinly sliced

100g peeled and cooked prawns

4 spring onions, thinly sliced

1 small garlic clove, finely chopped

1 avocado, peeled and chopped

1 ripe mango chopped

Juice of 1 lime

Cooking method

1. Mix the marinade ingredients together. Pour over the salmon and leave to marinade in the fridge for 2-3 hours.

2. Mix all the salsa ingredients together and chill in the fridge.

3. Place the salmon on the glass dish pour over ½ the marinade and cook on MEDIUM MICROWAVE for 5 mins. Pour the rest of the marinade over the salmon and continue to cook on MEDIUM MICROWAVE for a further 5 mins.

4. Serve the salmon with the salsa and new potatoes.

For more ideas on how to create quick and healthy meals check out the Panasonic Faster Chef Challenge videos on the Panasonic UK YouTube channel, or visit