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Pan-Grilled Salmon with Pineapple Salsa

Rita Maas
Yield serves 4 (serving size: 1 fillet and 1/3 cup salsa)
Fish is prominent in the Willett plan since it's a lean protein source. Salmon is particularly good because it contains plenty of heart-healthy fats called omega 3s


  • 1 cup chopped fresh pineapple
  • 2 tablespoons finely chopped red onion
  • 2 tablespoons chopped cilantro
  • 1 tablespoon rice vinegar
  • 1/8 teaspoon ground red pepper
  • Cooking spray
  • 4 (6-ounce) salmon fillets (about 1/2-inch thick)
  • 1/2 teaspoon salt

Nutrition Information

  • calories 294
  • caloriesfromfat 41 %
  • fat 13.2 g
  • satfat 3.1 g
  • monofat 5.7 g
  • polyfat 3.2 g
  • protein 36.4 g
  • carbohydrate 5.6 g
  • fiber 0.6 g
  • cholesterol 87 mg
  • iron 0.8 mg
  • sodium 375 mg
  • calcium 26 mg

How to Make It

  1. Combine first 5 ingredients (through pepper) in a bowl; set aside.

  2. Heat a nonstick grill pan coated with cooking spray over medium-high heat. Sprinkle fish with salt. Cook fish 4 minutes on each side or until it flakes easily when tested with a fork. Top with salsa.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit