Flavors Worth Savoring
Healthy Grilled Salmon with Mango Salsa – Perfect for Mediterranean and DASH Diets
Course: Main courseCuisine: Spain GreeceDifficulty: EasyServings
4
servingsPrep time
20
minutesCooking time
10
minutesCalories
350
kcalDescription of Recipe:
This Grilled Salmon with Mango Salsa is a healthy, flavorful main course that perfectly balances the richness of salmon with the fresh, tangy sweetness of mango salsa. The salmon is lightly seasoned and grilled until flaky and tender, while the salsa adds a burst of color, flavor, and nutrition, making it an ideal choice for a balanced meal. This dish is not only packed with omega-3 fatty acids but also provides a refreshing and satisfying taste that’s perfect for those following the Mediterranean or DASH diets.
This Grilled Salmon with Mango Salsa combines elements from Mediterranean cuisine with a touch of tropical flavors, inspired by dishes from countries like Spain and Greece, where seafood is a staple. The addition of mango salsa brings a hint of Caribbean influence, resulting in a dish that is both vibrant and refreshing.
Diet Compatibility:
DASH Diet: Low in sodium, rich in omega-3s, and packed with fresh fruits and vegetables.
Mediterranean Diet: Uses olive oil, fresh herbs, and nutrient-rich salmon.
Gluten-Free Diet: Naturally gluten-free ingredients.
Low-FODMAP Diet: Suitable if onion is omitted or replaced with Low-FODMAP portions.
Ingredients
For the Grilled Salmon:
4 salmon fillets (about 6 oz each)
1 tbsp olive oil
Juice of 1/2 lime
1/2 tsp ground cumin
1/2 tsp paprika
Salt and pepper to tasteFor the Mango Salsa:
1 ripe mango, diced
1/2 red bell pepper, diced
1/4 red onion, finely chopped (optional or use green onion for Low-FODMAP)
1 small jalapeño, seeded and finely chopped (optional for spice)
Juice of 1 lime
2 tbsp fresh cilantro, chopped
Salt and pepper to taste
Directions
- Prepare the Salmon:
In a small bowl, mix the olive oil, lime juice, cumin, paprika, salt, and pepper.
Brush this mixture over the salmon fillets, ensuring they are well-coated. Let them marinate for about 10 minutes. - Make the Mango Salsa:
In a medium bowl, combine the diced mango, red bell pepper, red onion (if using), jalapeño, lime juice, and cilantro.
Season with salt and pepper, mix well, and set aside. - Grill the Salmon:
Preheat the grill to medium-high heat. Lightly oil the grill grates to prevent sticking.
Place the salmon fillets skin-side down on the grill. Cook for about 4-5 minutes per side, or until the salmon is cooked through and flakes easily with a fork. - Serve:
Place the grilled salmon on a plate and spoon the mango salsa over the top. Garnish with a lime wedge and extra cilantro if desired. - How to Serve:
Mediterranean Style: Serve with a side of quinoa or couscous and a simple Greek salad.
DASH Diet Option: Pair with steamed broccoli or roasted vegetables.
Low-FODMAP Option: Enjoy with a side of zucchini noodles or green beans.
Recipe Video
Notes
- Remarks, Tips, and Ideas:
Tip: Use a ripe mango for the salsa to ensure the best flavor.
Idea: For added crunch, sprinkle some toasted pine nuts or pumpkin seeds on top of the salsa.
Serving Suggestion: Leftover salsa can be used as a topping for tacos, grilled chicken, or as a dip with gluten-free tortilla chips. - The Grilled Salmon with Mango Salsa is a delicious and healthy main course that beautifully combines Mediterranean flavors with a tropical twist. This dish is not only rich in omega-3 fatty acids and essential nutrients but also caters to various dietary needs, making it a versatile recipe suitable for those following the Mediterranean, DASH, Gluten-Free, or Low-FODMAP diets. With its vibrant flavors, simple preparation, and health benefits, this recipe is perfect for anyone looking to enjoy a flavorful, balanced meal that’s as good for the body as it is for the taste buds.
