Sunday, May 15, 2011

Grilled Salmon with Mango Salsa

I have a springtime Sunday evening treat for you tonight that is delightfully easy. The trick for making this simple and less time-consuming is to buy a mango-pineapple salsa from your local grocer. If you have a "health food" grocery store close to you (Whole Foods, Central Market, Market Street, etc.) they will have a fresh, pre-made pineapple-mango salsa available for you in the refrigerated produce section. I compared those ingredients to the one this recipe called for and they were right on target. For the sake of time, I grabbed that instead of making it myself. That's another 20 minute Jillian Michael's Shred workout, instead of the chopping I would have been doing. I will include the ingredients in case you do want to make it yourself!

Taken from Prevention Magazine's Best Weight Loss Recipes, this salmon dish contains 272 calories, 31g protein, 10g carbs, 1g fiber, 12g fat, 68mg sodium per serving (serving size is a 6 oz. salmon fillet with 3 tbsp. salsa)

Grocery List:
  • 1 ripe mango, peeled and cut into small cubes
  • 1/2 cup chopped pineapple
  • 1/2 cup chopped red bell pepper
  • 1/2 cup chopped red onion
  • 3 tbsp lime juice
  • 2 tbsp chopped fresh mint  
  • 1 tbsp finely chopped jalapeno pepper
  • or 1 cup of mango-pineapple salsa
  • 1/4 cup lemon juice
  • 1/2 tsp paprika
  • 2 salmon fillets
  • 1 tbsp. olive oil
for those making their own: toss the mango, bell pepper, onion, lime juice, mint and jalapeno in a small bowl. Season with salt and pepper to taste, then cover and let chill for at least an hour to allow the flavors to blend (more time.....) - or, here's my pre-made version compliments of Whole Foods.

Combine the lemon juice and paprika in a large shallow baking dish. Season with salt and pepper to taste. Place salmon in dish and turn to cover both sides of the fillets. Cover and marinate for up to 1 hour in the refrigerator. After 1 hour, remove fillets from marinade and discard.

Place your griddle on the eye of the stove and spray with cooking oil. Grill the fillets for 10 minutes on each side on medium heat. I like to cover with a large wok top to help it cook more evenly.

Once cooked through, remove from heat and spoon salsa to top. Served with Lemon-Parsley Couscous and Roasted Broccoli.

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