Jamaican Jerk Salmon with Caribbean Salsa

13 30 640
Ingredients Minutes Calories
Prep Cook Servings
20 min 10 min 4
Jamaican Jerk Salmon with Caribbean Salsa
Health Rating

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.

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!


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
Main