PCOS NUTRITION CENTER BLOG

No salty marinade needed for this delicious dish! Freshly cut pineapple and mango give omega-3 rich salmon a sweet and juicy topping.

Serves 4, 6 ounce filets

4, 6 ounce salmon filets
3 tablespoons extra virgin olive oil
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground pepper

Pineapple Mango Salsa

(Makes 2 cups)

1 cup chopped mango
1 cup chopped pineapple
1/4 cup chopped red onion
2 tablespoons fresh lime juice
1/2 cup finely chopped cilantro
1/2 cup chopped red pepper
1/3 cup good quality extra virgin olive oil

In a medium bowl combine mango, pineapple, onion, lime juice, cilantro, red pepper and olive oil. Mix well.

Preheat grill or grill pan. Prepare the salmon by brushing on olive oil. Sprinkle with salt and pepper.

Grill the salmon over direct heat on the first side, about 6 to 7 minutes. Turn fish and cook on the second side, about 5 to 6 minutes. Fish should be opaque or reach an internal temperature of 140 degrees.

Top each filet with1/2 cup salsa.

Tips

• To avoid the salsa from getting too watery, cut the pineapple first and place it in a separate bowl. Then drain extra juice.
• Refrigerate the prepared salsa for 30 minutes or up to a day before using to intensify the flavor.
• If using a barbeque, a grill pan will allow you to easily turn the fish and prevent it from breaking apart.

Nutrition information (per serving):

440 calories, 14 g carbohydrate, 2 g fiber, 27 g fat (4 g saturated fat), 35 g protein, 368 mg sodium

Recipe from The PCOS Nutrition Center Cookbook: 100 Easy and Delicious Whole Food Recipes to Beat PCOS