Jamaican Jerk Salmon with Caribbean Salsa

Jamaican Jerk Salmon with Caribbean Salsa

Health Rating
Prep Cook Ready in Servings
20 min 10 min 30 min 4

Ingredients


4 fillet (384g) Atlantic salmon, wild (skin on)
1 tsp Allspice, ground
1/4 tsp Cayenne pepper
1/8 tsp Cinnamon
1 tsp Cumin
1 cup Black beans, canned (rinsed drained, for salsa)
1/4 cup Cilantro (coriander) (fresh leaves, chopped, for salsa)
2 gm Mango (peeled and diced, for salsa)
3/4 cup chopped Sweet onion (for salsa)
1/2 fruit Pineapple (cored and diced, for salsa)
1 tsp Olive oil
3/4 tsp Salt
1/4 tsp, ground Thyme, dried

Instructions


1. Combine mangoes, pineapple, black beans, onion, cilantro and 1/4 teaspoon salt in a bowl.

2 Combine remaining 1/2 teaspoon salt, allspice, cumin, thyme, cayenne and cinnamon in another bowl; rub over both sides of each fillet.

3. Heat oil in a large non-stick skillet over medium-high heat; cook salmon until cooked through, 5 minutes per side.

4. Serve with salsa.

Nutrition Facts

Per Portion

Calories 640
Calories from fat 234
Calories from saturated fat 36
Total Fat 26.0 g
Saturated Fat 4.0 g
Trans Fat 0 g
Polyunsaturated Fat 10.0 g
Monounsaturated Fat 9.0 g
Cholesterol 211 mg
Sodium 849 mg
Potassium 2193 mg
Total Carbohydrate 21.0 g
Dietary Fiber 5.6 g
Sugars 7.5 g
Protein 81 g

Dietary servings

Per Portion


Fruit 0.7
Meat 4.3
Meat Alternative 0.3
Vegetables 1.0

Energy sources


Pygal13%415.10581669088464114.5783354159713737%460.8270483670949229.1621245279520250%292.2560107744157196.0270612350510613%37%50%CarbohydratesFatProtein

Notes:

Salmon

is a great source of protein and Omega 3 fatty acids, which are essential in the body and must be obtained through food and supplements!

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