Salmon with Fresh Fruit Salsa…the perfect fish dish for diabetics. And the rest of us!

Salmon and salsa isn’t a new combination by any means. Years ago, when I first became an executive chef at a local hospital, I put a variation of this dish on the menu…people thought they’d died and gone to culinary heaven. I wonder what they would have thought if I’d told them it was “health food”?

Salmon with Fresh Fruit Salsa
Serves 4

1 pound salmon fillets, cut into 4 portions
1/2t no-salt chili powder
1C diced fresh pineapple
1C diced fresh cantaloupe
1/2C diced red bell pepper
1/4C seasoned rice wine vinegar
2T finely chopped fresh cilantro
1/2t crushed red pepper flakes

Preheat the oven to 350. Spray a 9″x9″ square baking pan with cooking spray. Put the fillets in pan in single layer, dust with the chili powder.

Spray the fillets lightly with cooking spray and bake, uncovered for 35 minutes or until the thickest part of the fillet is translucent.

Meanwhile, mix pineapple, cantaloupe, bell peppers, vinegar, cilantro and red pepper flakes together in a small bowl and set aside. Top each fillet with 1/2C salsa and serve.

Some notes: first, be careful when you buy salmon. Most markets now carry at least two salmon products, the least expensive of which will/should be labeled, “color added”.  Don’t buy this. Always try to buy either organic or all natural fish.  Second, you can easily grill the fish in this recipe – just watch your temperature and your grilling time. Third, left over salsa, if there is any, will get hotter overnight. Consider yourself warned!

Glycemic index: 50, calories: 260, Protein: 38g, Carbs: 10g, Fat: 13

Recipe, courtesy “The Complete Idiot’s Guide to Terrific Diabetic Meals”

Photo, courtesy:

Kent McDonald is a Certifed Personal Chef, living and working in Phoenix, AZ. (c) All Rights Reserved, 2012

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