July 08- Salmon with Fresh Fruit Salsa
| Nutritional Analysis per Serving | |
|---|---|
| Glycemic Index | 50 |
| Glycemic Load | 5 |
| Calories | 260 calories |
| Protein | 28 grams |
| Animal Protein | 27 grams |
| Vegetable Protein | 1 grams |
| Carbohydrates | 10 grams |
| Dietary Fiber | less than 1 gram |
| Net Carbohydrate | 11 grams |
| Fat | 13 grams |
| Saturated Fat | 4 grams |
| Cholesterol | 96 mg |
| Sodium | 68 mg |
| Exchanges | 4 lean meat, 1 fruit |
Each month we will feature a recipe from The Complete Idiot's Guide to Terrific Diabetic Meals written by Lucy Beale, Barbara Forsberg and Joan Clark, MS, RD, CDE.
Salmon with Fresh Fruit Salsa
Prep Time: 20 minutes
Cook Time: 35 minutes
Serves: 4
Serving Size: 4 ounces salmon with 1/2 cup salsa
Ingredients
- Fish:
- 1 lb. salmon fillet, cut into 4 portions
- 1/2 tsp. no-salt chili powder
- 1 cup diced fresh pineapple
- 1 cup diced fresh cantaloupe
- Salsa:
- 1 cup diced fresh pineapple
- 1 cup diced fresh cantaloupe
- 1/2 cup diced red bell pepper
- 1/2 cup seasoned rice wine vinegar
- 2 TB. finely chopped fresh cilantro
- 1/4 tsp. crushed red pepper flakes
Preheat the oven to 350 degrees Fahrenheit. Spray a 9 by 9-inch baking pan with olive oil cooking spray. Place salmon fillets in the pn in a single layer and sprinkle with chili powder. Spray fillets lightly with cooking spray and bake, uncovered, for 35 minutes or the thickest part of fillet is translucent. Meanwhile, mix pineapple, cantaloupe, red bell pepper, vinegar, cilantro, and red pepper flakes together in a small bowl. Set aside.Top each fillet with 1/2 cup salsa and serve.
Palate Preview
You'll love the combination of salmon and fruit. In addition, this salsa adds a spicy zing for your taste buds.
