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Rita Maas Photo by: Rita Maas

Pan-Grilled Salmon with Pineapple 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

Health APRIL 2002

  • Yield: serves 4 (serving size: 1 fillet and 1/3 cup salsa)

Ingredients

  • 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

Preparation

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

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.

Note:

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 www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 294
  • Calories from fat: 41%
  • Fat: 13.2g
  • Saturated fat: 3.1g
  • Monounsaturated fat: 5.7g
  • Polyunsaturated fat: 3.2g
  • Protein: 36.4g
  • Carbohydrate: 5.6g
  • Fiber: 0.6g
  • Cholesterol: 87mg
  • Iron: 0.8mg
  • Sodium: 375mg
  • Calcium: 26mg
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Pan-Grilled Salmon with Pineapple Salsa recipe

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