Grilled Curry-Rubbed Salmon with Papaya Salsa
Heart-Health Benefits: Protein, vitamins A and C, and B vitamins
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Afast and simple weekday dinner fancy enough for weekend friends. The papaya can be substituted with your favorite fruit–plums, peaches, or mangoes are delicious–and fresh herbs. Polenta, brown rice, or quinoa makes a great side dish.
| - Serves 4 - |
| Papaya Salsa |
Salmon |
| 1 cup peeled,seeded, and finely diced papaya |
1-1/4 pounds salmon fillet or salmon steaks (preferably wild), skin on |
| 1/3 cup finely diced red bell pepper |
1 tablespoon curry powder, or to taste Canola oil cooking spray |
| 1/2 cup quartered cherry tomatoes |
Salt and freshly ground pepper, to taste |
| 1/4 cup finely diced red onion |
|
| 2 to 3 tablespoons chopped fresh cilantro or mint leaves, to taste |
|
| One 8-ounce can Mandarin oranges in light syrup,drained and sliced widthwise |
|
| 1 tablespoon freshly squeezed lime juice or seasoned rice vinegar, or to taste |
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- To make the papaya salsa, mix all of the ingredients in a bowl. Cover and refrigerate until ready to serve. (Note: The salsa is best if allowed to sit for 30 minutes before serving for the flavors to develop; it can be made up to 3 hours in advance.)
- Preheat a grill (indoor or outdoor) to high. Rub the salmon with a light coating of curry powder, then generously spray with cooking spray and season with salt. Grill the salmon for a total cooking time of about 7 to 10 minutes (turning once) on an outdoor grill, about 5 minutes on an indoor grill. The cooking time will depend on the thickness of the salmon.
- Transfer the salmon to a serving platter. Serve immediately, with the papaya salsa on the side
Approximate Nutritional Information: Serving size: one-quarter curry-rubbed grilled salmon; Calories: 205 cals,10%; Protein: 28 g,56%; Total fat: 9.1 g,14%; Saturated fat: 1.4 g,7%; Cholesterol: 78 mg,26%; Carbohydrates: 0 g, 0%; Fiber: 0.3 g, 1%; Sodium: 63 mg, 3%; Thiamin: 0.3 mg, 22%; Riboflavin: 0.5 mg, 32%;
Niacin: 11 mg, 56%; Vitamin B6: 1 mg, 59%; Vitamin B12: 5 mcg, 75%; Vitamin K: 0.9 mcg, 1%; Diabetic Exchange Values: 4 Very Lean Meat, 2 Fat
Percentage of calories from fat: 42%. Note: It is more important to focus on the total fat of this low-calorie high-omega-3 recipe which is 9 grams,or 14% of Daily Value,focus on the percentage of calorie's from fat.
Approximate Nutritional Information: Serving size: one-quarter papaya salsa; Calories: 53 cals, 3%; Protein: 1 g, 3%; Total fat: 0 g, 0%; Saturated fat: 0 g, 0%; Cholesterol: 0 mg, 0%; Carbohydrates: 13 g, 4%; Fiber: 2 g, 8%; Sodium: 10 mg, 0%; Vitamin A: 1,786 IU, 36%; Vitamin C: 77 mg, 129%; Vitamin K: 4 mcg, 5%; Diabetic Exchange Values: 1 Fruit
Percentage of calories from fat: 4%
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