Zesty Salmon with Pineapple Salsa

Zesty Salmon with Pineapple Salsa

Oct 21, 2015

Salmon is one of my favorite ways to get a healthy dose of Omega-3 fats in my diet.  Remember the American Heart Association encourages everyone to eat fish and seafood at least 2 times per week to promote a healthier heart! 

There are many ways to prepare and flavor salmon, but some of my favorite ways are the ones that involve very few ingredients, little preparation and can be cooked quickly!

Try this delicious salmon recipe with a fruity twist of fresh salsa on top.  If you like it zestier tasting then try it with the Zesty Salmon sauce – Just ask one of our associates in the Fresh Meat department to help you find it!

Zesty Salmon with Pineapple Salsa

salmon-fillet made healthier . com.jpg

Photo Courtesy of Madehealthier.com

Minutes to Prepare: 20       Minutes to Cook: 11     Number of Servings: 4

Ingredients

  •  4 (3oz) Salmon fillets
  • Zesty Salmon Sauce, Optional (You can find this by the fresh salmon at County Market)

Or

  • Juice of 2 lemons & Salt-free seasoning of choice
  • 1 small can pineapple tidbits, drained
  • ½ cup finely chopped bell peppers (red, yellow, orange)
  • 2 tablespoons finely chopped red onion
  • 2 tablespoons fresh cilantro, finely chopped
  • 1 tablespoon fresh lime juice
  • 1/2 teaspoon red pepper flakes
  • 2 teaspoons olive oil

 Directions

  1. To prepare pineapple salsa, combine pineapple, bell peppers, cilantro, lime juice, and red pepper flakes in medium bowl. Salsa can be made up to two days in advance and refrigerated.
  2. Bring salmon to room temperature for about 10 minutes and season the salmon fillets with pepper & any salt-free seasonings.
  3. Warm a large nonstick skillet with 2 teaspoons olive oil over medium-low heat. Raise the heat to medium-high,
  4. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes.
  5. Turn the fish over with a spatula and brush the Zesty Salmon sauce on top of each fillet or you can season with a squeeze of lemon juice and your favorite salt-free seasoning or marinade on top instead.
  6. Cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
  7. The skin can be served or removed easily with a knife or spoon and transfer to a plate and serve with pineapple salsa.

Tips

  • To save additional calories, spray your pan really well with non-stick cooking spray rather than using olive oil.
  • Serve with steamed vegetables and a side of brown rice, quinoa, or couscous.

Nutrition Facts (per serving):

Calories: 160    Protein: 17gm    Total Carbohydrates: 9gm    Fiber: 0.8gm   

Total Fat: 5.4g    Cholesterol: 47mg    Sodium: 38mg

Note: Nutritional information does NOT include the Zesty Salmon Sauce.

 

Melanie Kluzek, Registered Dietitian for County Market

 



Category: Recipes

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