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.

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

Ingredients

• 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

Preparation

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.

Nutritional Information

Calories:

308 (46% from fat)

Fat:

15.6g (sat 3.2g,mono 5.7g,poly 5.7g)

Protein:

28.8g

Carbohydrate:

11.7g

Fiber:

1.3g

Cholesterol:

80mg

Iron:

0.7mg

Sodium:

394mg

Calcium:

31mg