Jamaican Jerk Salmon and Mango Pineapple Salsa

Gluten Free
Dairy Free
Very Healthy
Health score
93%
Jamaican Jerk Salmon and Mango Pineapple Salsa
45 min.
4
384kcal

Suggestions


Indulge in the vibrant flavors of the Caribbean with our Jamaican Jerk Salmon and Mango Pineapple Salsa! This dish is not only a feast for the eyes but also a celebration of health, boasting a remarkable health score of 93. Perfectly gluten-free and dairy-free, it caters to a variety of dietary preferences while delivering a punch of flavor that will leave your taste buds dancing.

Imagine succulent salmon fillets, expertly seasoned with a blend of aromatic spices like allspice, cumin, and thyme, seared to perfection in a hot skillet. The rich, smoky notes of the jerk seasoning complement the freshness of the accompanying salsa, which features juicy mangoes and sweet pineapple, creating a delightful contrast that is both refreshing and satisfying.

This dish is not just a meal; it's an experience that brings the essence of tropical cuisine right to your table. With a preparation time of just 45 minutes, it’s an ideal choice for a quick weeknight dinner or an impressive appetizer for your next gathering. Each serving is packed with 384 calories, making it a guilt-free option that doesn’t compromise on taste. Treat yourself and your loved ones to this deliciously healthy dish that promises to be a hit at any occasion!

Ingredients

  • cup black beans canned rinsed drained
  • 0.3 teaspoon ground pepper 
  • 0.1 teaspoon cinnamon 
  • 0.3 teaspoon thyme dried
  • 0.3 cup cilantro leaves fresh chopped
  • teaspoon ground allspice 
  • teaspoon ground cumin 
  •  mangos diced peeled
  • teaspoon olive oil 
  • 0.5  pineapple diced cored
  • 0.8 cup onion red finely chopped
  • 20 ounces salmon fillet , skin on
  • 0.8 teaspoon salt divided

Equipment

  • bowl
  • frying pan

Directions

  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 nonstick skillet over medium-high heat; cook salmon until cooked through, 5 minutes per side.
  4. Serve with salsa.
  5. Self

Nutrition Facts

Calories384kcal
Protein33.29%
Fat24.89%
Carbs41.82%

Properties

Glycemic Index
56.6
Glycemic Load
15.62
Inflammation Score
-9
Nutrition Score
35.94304308684%

Flavonoids

Cyanidin
0.1mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Catechin
1.78mg
Apigenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
1.5mg
Kaempferol
0.25mg
Myricetin
0.08mg
Quercetin
6.78mg

Nutrients percent of daily need

Calories:384.06kcal
19.2%
Fat:10.86g
16.7%
Saturated Fat:1.71g
10.66%
Carbohydrates:41.05g
13.68%
Net Carbohydrates:34.05g
12.38%
Sugar:26.63g
29.59%
Cholesterol:77.96mg
25.99%
Sodium:668.67mg
29.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.67g
65.34%
Vitamin C:95.76mg
116.08%
Selenium:53.25µg
76.07%
Vitamin B12:4.51µg
75.13%
Vitamin B6:1.48mg
73.86%
Manganese:1.33mg
66.53%
Vitamin B3:12.76mg
63.82%
Vitamin B2:0.68mg
39.93%
Phosphorus:366.25mg
36.62%
Copper:0.7mg
34.94%
Vitamin B1:0.52mg
34.52%
Potassium:1190.76mg
34.02%
Folate:133.39µg
33.35%
Vitamin B5:2.93mg
29.25%
Fiber:7g
27.98%
Vitamin A:1375.6IU
27.51%
Magnesium:86.22mg
21.56%
Iron:2.99mg
16.63%
Zinc:1.46mg
9.75%
Vitamin K:10.18µg
9.69%
Vitamin E:1.19mg
7.93%
Calcium:75.95mg
7.6%
Source:Epicurious