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


Welcome to a tropical culinary adventure with our delicious Jamaican Jerk Salmon and Mango Pineapple Salsa! This flavorful dish is not only a feast for the senses but also a healthy choice, boasting a remarkable health score of 93. Perfect for those who are gluten and dairy-free, it showcases the vibrant tastes of Jamaica through its aromatic spices and fresh fruits.

Imagine sinking your fork into perfectly seared salmon, generously seasoned with a blend of allspice, cumin, thyme, cayenne, and cinnamon, capturing the essence of Caribbean cuisine. The star of the dish, the salsa, brings together the sweetness of ripe mangoes and juicy pineapple, complemented by the earthy richness of black beans and the freshness of chopped cilantro and red onion. This colorful and nutritious topping elevates the salmon to new heights, making each bite a delightful explosion of flavor.

Whether you're preparing a thoughtful appetizer for a gathering or simply enjoying a healthy meal at home, this recipe is easy to follow and ready in just 45 minutes. At only 384 calories per serving, it's a guilt-free indulgence that's sure to impress your family and friends. Join us in savoring the best of Caribbean taste with this Jamaican Jerk Salmon paired with the refreshing mango pineapple salsa — your taste buds will thank you!

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