After coming to Jamaica and over indulging for two weeks in all the food that I had not eaten in a few years. It was no surprised when I was getting on that plane that I was a few pound overweight. In an effort to get back into shape I was surprised to find that the solution to my problem was actually…. more Jamaican food! It is amazing how easy it is to make the food that we love more healthy by just making some adjustments.
I came across this great recipe that I would like to share. While it is known that salmon is very expensive in Jamaica, the salmon can be substituted with another fish of similar type or with the breast of the chicken. In any case the taste will be marvelous. This recipe is guaranteed to be low in calories and is a good addition to your weight lost program. Furthermore, the mango and pineapple adds to your daily vitamins requirements.
Jamaican Jerk Salmon and Mango-Pineapple Salsa
- 2 mangoes, peeled and diced
- 1/2 pineapple, cored and diced
- 1 cup rinsed and drained canned black beans
- 3/4 cup finely chopped red onion
- 1/4 cup fresh cilantro, chopped ( a substitute is Parsley or celery leaves)
- 3/4 teaspoon salt, divided
- 1 teaspoon ground allspice
- 1 teaspoon ground cumin
- 1/4 teaspoon dried thyme
- 1/4 teaspoon cayenne pepper
- 1/8 teaspoon cinnamon
- 4 salmon fillets (5 oz each), skin on
- 1 teaspoon olive oil
- (tip: You can replace the salt, allspice, cumin and pepper, with little jerk sauce if you have it available)
Combine mangoes, pineapple, black beans, onion, cilantro and 1/4 tsp salt in a bowl. Combine remaining 1/2 tsp salt, allspice, cumin, thyme, cayenne and cinnamon in another bowl; rub over both sides of each fillet. Heat oil in a large nonstick skillet over medium-high heat; cook salmon until cooked through, 5 minutes per side. Serve with salsa.
TIP: An alternative Recipe: Jamaican Jerk Salmon and Mango-avocado (pear) Salsa
A variation of the above recipe is to substitute the pineapple for avocado. This will depend on your taste or just to change the recipe up a little if you would like to try it more than once. In addition, if you find this meal too light you can add to both recipes steam green beans.
- Olive oil
- 4 6-ounce salmon fillets
- Freshly ground black pepper
- 2 small or 1 large mango, not overly ripe (1 to 1 1/2 pounds of mango)
- 2 just ripe avocados
- 1/4 cup minced red onion
- 1 serrano chile, minced (with seeds for more heat, without for less)
- 2 limes, juiced (about 4 Tbsp lime juice)
- (tip: You can replace the salt, black pepper and chile, with a little jerk sauce if you have it available)
1 Preheat oven to 400°F. While the oven is preheating, prep the mangos. Either peel and then cut away the mango flesh from the core seed, and then cut the mango into 1/3-inch cubes. Set the cut mango aside in a medium bowl.
2 Line a roasting pan with aluminum foil. Spread some olive oil on top of the foil. Coat the salmon fillets with olive oil and lay, skin side down, on the foil lined roasting pan. Sprinkle with salt. Place in the 400°F oven and cook for 10 minutes.
3 While the salmon is cooking, prep the other ingredients. Cut the avocados in half. Remove the seeds. Score the inside of the avocados with a small knife in a cross hatch pattern. Scoop out the avocado pieces and add them to the bowl with the cut mango pieces. Add the minced red onion, serrano chile, and lime juice to the bowl. Sprinkle with a little salt. Gently fold the ingredients together.
Serve the salmon fillets with a generous portion of avocado mango salsa.