Pan-Seared Salmon with Pineapple-Jalapeno Relish (Cooking Li

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TamTastic
TamTastic Posts: 19,224 Member
in Recipes
Pan-Seared Salmon with Pineapple-Jalapeno Relish


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.


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

Combine first 6 ingredients in a medium bowl; stir in 1/4 teaspoon salt.

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.


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

CALORIES 308 (46% from fat); FAT 15.6g (sat 3.2g,mono 5.7g,poly 5.7g); IRON 0.7mg; CHOLESTEROL 80mg; CALCIUM 31mg; CARBOHYDRATE 11.7g; SODIUM 394mg; PROTEIN 28.8g; FIBER 1.3g

Cooking Light, NOVEMBER 2007

salmon-relish-ck-1673056-l.jpg

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  • TamTastic
    TamTastic Posts: 19,224 Member
    Options
    Pan-Seared Salmon with Pineapple-Jalapeno Relish


    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.


    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

    Combine first 6 ingredients in a medium bowl; stir in 1/4 teaspoon salt.

    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.


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

    CALORIES 308 (46% from fat); FAT 15.6g (sat 3.2g,mono 5.7g,poly 5.7g); IRON 0.7mg; CHOLESTEROL 80mg; CALCIUM 31mg; CARBOHYDRATE 11.7g; SODIUM 394mg; PROTEIN 28.8g; FIBER 1.3g

    Cooking Light, NOVEMBER 2007

    salmon-relish-ck-1673056-l.jpg
  • Tiddle
    Tiddle Posts: 762 Member
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    wow, I think I'm making this for dinner tonight!! Thanks!
  • janiebeth
    janiebeth Posts: 2,509 Member
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    OMG - this looks great.. I just love Cooking Light.. JB
  • Anna_Banana
    Anna_Banana Posts: 2,939 Member
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    Looks great. I can always use new fish recipes this time of the year.
  • Tiddle
    Tiddle Posts: 762 Member
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    I made it last night with flounder (My husband doesn't like salmon) and instead of rice, I grilled up some zucchini and squash, it was fabulous!!!

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