Salmon with Mango Salsa

Salmon with Mango Salsa

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From: Diabetic Living Magazine

Pack a dietary punch with this combination of salmon and mango salsa. The omega-3-rich fish increases immunity, fights heart disease, boosts energy levels, and lifts moods, while the fiber-intensive mango contains generous amounts of vitamins A, C, and E.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 (6-8 ounce) fresh or frozen salmon fillets (with skin), about 1 inch thick
  • 2 tablespoons sugar
  • 1½ teaspoons finely shredded lime peel
  • ¾ teaspoon salt, divided
  • ¼ teaspoon cayenne pepper
  • 1 large ripe mango, seeded, peeled, and cut into thin bite-size strips
  • ½ medium cucumber, seeded and cut into thin bite-size strips
  • 2 scallions, sliced
  • 3 tablespoons lime juice
  • 1 tablespoon chopped fresh cilantro or 2 teaspoons chopped fresh mint
  • 1 small fresh jalapeño chile pepper, seeded and chopped
  • ½ teaspoon bottled minced garlic (1 clove)

Preparation

  • Prep

  • Ready In

  1. Thaw fish, if frozen. Rinse the fish; pat dry with paper towels. Place the fish fillets, skin sides down, in shallow dish.
  2. For rub, stir together sugar, lime peel, ½ teaspoon salt, and the cayenne pepper in a small bowl. Sprinkle the mixture evenly over the fish; rub in with your fingers. Cover and marinate in the refrigerator for 4 to 24 hours.
  3. Meanwhile, for salsa, combine mango, cucumber, scallions, lime juice, cilantro (or mint), jalapeño pepper, garlic, and the remaining ¼ teaspoon salt in medium bowl. Cover and chill until ready to serve.
  4. Prepare grill for indirect grilling. Test for medium heat above drip pan. Place the fish fillets, skin sides down, on greased grill rack over drip pan, tucking under any thin edges. Cover and grill for about 20 minutes or until the fish flakes easily with a fork. If desired, remove the skin from the fish. Serve the fish with the salsa.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 402 calories; 19 g fat(4 g sat); 2 g fiber; 24 g carbohydrates; 35 g protein; 64 mcg folate; 100 mg cholesterol; 20 g sugars; 872 IU vitamin A; 34 mg vitamin C; 45 mg calcium; 1 mg iron; 541 mg sodium; 836 mg potassium
  • Nutrition Bonus: Vitamin C (57% daily value)
  • Carbohydrate Servings:
  • Exchanges: 5 lean protein, 1 fruit

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