Caribbean Salmon with Guava Barbecue Sauce and Mango Veggie Salsa

Gluten Free
Dairy Free
Very Healthy
Health score
75%
Caribbean Salmon with Guava Barbecue Sauce and Mango Veggie Salsa
65 min.
6
691kcal

Suggestions

Ingredients

  • tablespoons apple cider vinegar 
  • teaspoon pepper black freshly ground
  • 15 ounce black beans drained and rinsed canned
  • 0.3 teaspoon curry powder 
  • tablespoon rum dark
  • 0.5 cup cilantro leaves fresh finely chopped
  •  garlic cloves finely minced
  •  bell pepper diced green halved seeded finely
  • 0.5 teaspoon ground allspice 
  • ounces guava paste cut into chunks
  • 0.3 cup brown sugar dark light
  • 0.3 cup juice of lime for serving cut into wedges, from 2 limes
  • tablespoons juice of lime 
  •  mangoes diced peeled
  • 0.5 cup olive oil for greasing the baking dish
  •  bell pepper diced red halved seeded finely
  • large onion red halved finely chopped
  • 3.5 pounds side salmon whole
  • teaspoon salt 
  •  serrano chile finely chopped
  • tablespoons tomato paste 
  • tablespoons vegetable oil 
  •  star anise whole
  •  bell pepper diced yellow halved seeded finely
  •  onions yellow chopped

Equipment

  • bowl
  • frying pan
  • baking sheet
  • whisk
  • blender
  • baking pan
  • aluminum foil
  • broiler
  • spatula

Directions

  1. Heat the oil in a large skillet over medium-high heat for 1 minute. Reduce the heat to medium and add the onion, cooking until it's soft and a little brown around the edges, about 5 to 7 minutes, stirring often. Stir in the guava paste, tomato paste, vinegar, brown sugar, star anise, allspice, and curry powder. Simmer until the guava paste has melted, about 15 minutes, stirring occasionally. Turn off the heat and let the sauce cool slightly. Discard the star anise; transfer the mixture to your blender and puree. With the motor running add the lime juice and rum.
  2. Transfer to a small bowl and set aside, or refrigerate for up to 2 weeks.
  3. Whisk the olive oil, garlic, lime juice, salt and pepper together in a large bowl.
  4. Add the mangoes, peppers, red onions, chile, and cilantro and toss to coat.
  5. Add the beans and gently toss everything together.
  6. Heat your broiler to high. Line a large baking dish or rimmed baking sheet with a double layer of aluminum foil and grease the foil with some olive oil or nonstick cooking spray.
  7. Place the salmon in the prepared baking dish and tuck about 2-inches of the tail end under the fish, so you have a somewhat uniform shape.
  8. Pour the barbecue sauce over the salmon and cook it under the broiler until the sauce caramelizes and chars around the edges and the salmon is firm and flakes easily, 8 to 12 minutes for rare (the salmon will still be pink in the middle) or 12 to 15 minutes for well done (the salmon will be cooked throughout).
  9. Spread the salsa on the serving platter and carefully lift the salmon out of the baking dish and arrange it on top of the salsa (use 2 large spatulas to transfer it). Squeeze a few lime wedges over the fish and serve with additional lime wedges on the side.

Nutrition Facts

Calories691kcal
Protein34.85%
Fat37.01%
Carbs28.14%

Properties

Glycemic Index
71.96
Glycemic Load
8.99
Inflammation Score
-10
Nutrition Score
49.763912905817%

Flavonoids

Cyanidin
0.07mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
1.19mg
Eriodictyol
0.33mg
Hesperetin
1.35mg
Naringenin
0.06mg
Apigenin
0.03mg
Luteolin
1.35mg
Isorhamnetin
2.76mg
Kaempferol
0.41mg
Myricetin
0.13mg
Quercetin
12.82mg

Nutrients percent of daily need

Calories:691.07kcal
34.55%
Fat:28.34g
43.59%
Saturated Fat:4.42g
27.64%
Carbohydrates:48.48g
16.16%
Net Carbohydrates:37.99g
13.82%
Sugar:26.35g
29.28%
Cholesterol:145.53mg
48.51%
Sodium:828.2mg
36.01%
Alcohol:0.83g
100%
Alcohol %:0.17%
100%
Protein:60.03g
120.06%
Vitamin C:202.12mg
245%
Selenium:99.19µg
141.7%
Vitamin B12:8.41µg
140.24%
Vitamin B6:2.58mg
128.98%
Vitamin B3:22.89mg
114.47%
Vitamin B2:1.19mg
70.07%
Phosphorus:673.56mg
67.36%
Potassium:2103.26mg
60.09%
Vitamin B1:0.81mg
53.88%
Copper:1.07mg
53.36%
Vitamin B5:5.09mg
50.87%
Folate:187.91µg
46.98%
Fiber:10.48g
41.94%
Vitamin A:2019.19IU
40.38%
Magnesium:136.04mg
34.01%
Manganese:0.58mg
28.9%
Vitamin K:26.82µg
25.54%
Iron:4.55mg
25.3%
Vitamin E:2.7mg
17.97%
Zinc:2.53mg
16.89%
Calcium:110.27mg
11.03%