Seared Salmon With Mango Salsa
ingredients
4 4-oz. salmon filets
Salt and pepper to taste
Cooking spray
Salsa
2 small mangos, peeled and chopped into 1-inch cubes
3 Tbsp. minced red bell pepper
3 Tbsp. minced red onion
2 Tbsp. minced cilantro
2 Tbsp. fresh lime juice
2 tsp. minced jalapeno pepper
1 tsp. sugar or Splenda
preparation
4 servings
Preparation time: 30 minutes
Cooking time: 10 minutes
1. Preheat oven to 350°F. Sprinkle the salmon with salt and pepper.
2. Spray a large skillet with cooking spray. Heat the skillet over medium-high heat. Add the salmon, skin side down. Sear for 3 minutes and turn the salmon over. Sear another 3 minutes. Place the salmon on a baking sheet and continue to bake in the oven until desired doneness, about 4 to 5 minutes more.
3. Meanwhile, combine all ingredients for the salsa in a medium bowl. Serve the seared salmon with the salsa.
nutrition
Serving Size: 4 oz. salmon, 1/2 cup salsa
Fruit Exchanges: 1.5
Lean Meat Exchanges: 3.0
Amount Per Serving
Calories: 270
Calories From Fat: 90
Total Fat: 10 grams
Saturated Fat: 2 grams
Cholesterol: 77 milligrams
Sodium: 62 milligrams
Total Carbohydrate: 20 grams
Dietary Fiber: 2 grams
Sugars: 17 grams
Protein: 25 grams
