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
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Ingredients


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

Instructions


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

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

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

Serve with salsa.

Nutrition Facts

Per Portion

Calories 643
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 862 mg
Potassium 2204 mg
Total Carbohydrate 21.5 g
Dietary Fiber 5.8 g
Sugars 7.5 g
Protein 81 g

Dietary servings

Per Portion


Fruit 0.7
Meat 4.3
Meat Alternative 0.4
Vegetables 1.0

Energy sources


Pygal 13% 415.829679543 114.898211232 36% 460.382808355 230.194695921 50% 292.252747443 195.694383654 13% 36% 50% Carbohydrates Fat Protein

Notes:

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