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Jamaican Jerk Salmon and Mango Pineapple Salsa Recipe

Jamaican Jerk Salmon and Mango Pineapple Salsa Recipe

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Jamaican Jerk Salmon and Mango Pineapple Salsa

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Ingredients

Count

Nutrition

342

Calories

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Ingredients:

Serving

2 mangoes, peeled and diced
1/2 pineapple, cored and diced
1 cup rinsed and drained canned black beans
3/4 cup finely chopped red onion
1/4 cup fresh cilantro, chopped
3/4 tsp salt, divided
1 tsp ground allspice
1 tsp ground cumin
1/4 tsp dried thyme
1/4 tsp cayenne pepper
1/8 tsp cinnamon
4 salmon fillets (5 oz each), skin on
1 tsp olive oil

Directions:

Combine mangoes, pineapple, black beans, onion, cilantro and 1/4 teaspoon salt in a bowl. Combine remaining 1/2 teaspoon salt, allspice, cumin, thyme, cayenne and cinnamon in another bowl; rub over both sides of each fillet. Heat oil in a large nonstick skillet over medium-high heat; cook salmon until cooked through, 5 minutes per side. Serve with salsa.
Per serving: 468 calories, 21 g fat, 5 g saturated, 37 g carbohydrates, 7 g fiber, 34 g protein Nutritional analysis provided by Self

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	342.46 Kcal (1434 kJ)
Calories from fat	28.98 Kcal
		% Daily Value*
Total Fat	3.22g	5%
Cholesterol	29.41mg	10%
Sodium	577.1mg	24%
Potassium	1187.64mg	25%
Total Carbs	59.28g	20%
Sugars	26.18g	105%
Dietary Fiber	12.04g	48%
Protein	21.71g	43%
Vitamin C	63.5mg	106%
Iron	3.3mg	18%
Calcium	118mg	12%

Amount Per 100 g
Calories	118.21 Kcal (495 kJ)
Calories from fat	10 Kcal
		% Daily Value*
Total Fat	1.11g	5%
Cholesterol	10.15mg	10%
Sodium	199.21mg	24%
Potassium	409.96mg	25%
Total Carbs	20.46g	20%
Sugars	9.04g	105%
Dietary Fiber	4.16g	48%
Protein	7.49g	43%
Vitamin C	21.9mg	106%
Iron	1.1mg	18%
Calcium	40.7mg	12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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