Pan-Seared Salmon with Pineapple-Jalapeno Relish

Randy Mayor; Melanie J. Clarke

Tangy, spicy and fruity, this inviting recipe belies its simple preparation. Seed the jalapeño pepper if you prefer a milder dish, and serve over coconut rice accompanied by a crunchy salad.

Yield: 4 servings (serving size: 1 fillet and about 1/2 cup pineapple mixture)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 308
  • Calories from fat: 46%
  • Fat: 15.6g
  • Saturated fat: 3.2g
  • Monounsaturated fat: 5.7g
  • Polyunsaturated fat: 5.7g
  • Protein: 28.8g
  • Carbohydrate: 11.7g
  • Fiber: 1.3g
  • Cholesterol: 80mg
  • Iron: 0.7mg
  • Sodium: 394mg
  • Calcium: 31mg

Ingredients

  • 2 cups chopped pineapple
  • 1/4 cup finely chopped red onion
  • 1/4 cup finely chopped red bell pepper
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons sugar
  • 1 finely chopped seeded jalapeño pepper
  • 1/2 teaspoon salt, divided
  • Cooking spray
  • 1 teaspoon chili powder
  • 1/4 teaspoon black pepper
  • 4 (6-ounce) salmon fillets

Preparation

  1. Combine first 6 ingredients in a medium bowl; stir in 1/4 teaspoon salt.
  2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Combine remaining 1/4 teaspoon salt, chili powder, and black pepper, stirring well; sprinkle evenly over fish. Add fish to pan, skin side up; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with pineapple mixture.
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