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


If you're looking to elevate your dinner game while keeping things healthy and delicious, look no further than this vibrant Jamaican Jerk Salmon paired with a refreshing Mango Pineapple Salsa. This dish is not only gluten-free and dairy-free, but it's also brimming with flavor and nutrients, making it a fantastic choice for those mindful of their health. With a health score of 93, you can savor every bite knowing you're treating your body right.

The succulent salmon fillets, seasoned with a fiery blend of allspice, cumin, thyme, and a hint of cayenne, are perfectly complemented by the sweet and tangy salsa made from fresh mangoes and juicy pineapple. This combination creates a delightful contrast of flavors that will transport your taste buds straight to the Caribbean. Plus, it's ready in just 45 minutes, making it an ideal option for weeknight meals or casual gatherings with friends and family.

Whether you're serving it as an appetizer or incorporating it into a larger spread, this dish promises not only to impress your guests but also to keep you feeling healthy and satisfied. Gather your ingredients, fire up the skillet, and get ready for a culinary adventure that showcases the best of tropical flavors and wholesome eating.

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