Healthy Jerk Salmon Recipe
created by
Heather P. 08/27/2024
"Jerk salmon cauliflower rice corn salsa mango salsa Greek yogurt"
"Great effort Heather! Youre just one meal away from reaching your weekly target of 6 Protein/Fiber-Rich Dinners. Your choice of jerk salmon with cauliflower rice corn salsa mango salsa and Greek yogurt sounds both delicious and nutritious. Thanks for the update lets keep it up!"
See commentsIngredients
- 4 salmon fillets (about 4-6 oz each)
- 2 tablespoons jerk seasoning
- 1 tablespoon olive oil
- 1 head cauliflower, riced
- 1 cup corn (fresh or frozen)
- 1 can black beans, rinsed and drained
- 1 red bell pepper, diced
- 1 mango, diced
- 1 cup Greek yogurt (plain, low-fat)
- Salt and pepper to taste
- Fresh cilantro for garnish (optional)
Instructions
- Preheat your oven to 400°F (200°C).
- In a bowl, mix the jerk seasoning with olive oil to create a marinade. Coat the salmon fillets with the marinade and let them sit for about 10 minutes.
- While the salmon marinates, prepare the cauliflower rice. In a large skillet, sauté the riced cauliflower over medium heat for about 5-7 minutes until tender. Season with salt and pepper to taste.
- In another skillet, combine the corn, black beans, and diced red bell pepper. Cook over medium heat for about 5 minutes until heated through. Stir in the diced mango and remove from heat.
- Place the marinated salmon fillets on a baking sheet lined with parchment paper. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
- To serve, place a portion of cauliflower rice on each plate, top with the corn salsa, and add a salmon fillet. Drizzle with Greek yogurt and garnish with fresh cilantro if desired.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 30g |
| Fiber | 8g |
| Sugar | 5g |
| Added Sugar | 0g |
| Fat | 12g |
| Saturated Fat | 2g |
Health Benefits
This Healthy Jerk Salmon Recipe is rich in omega-3 fatty acids from the salmon, which support heart health and reduce inflammation. The fiber from the cauliflower rice, corn, and black beans helps keep you full and aids digestion. This dish fits well into various diets, including Mediterranean and low-carb diets, making it a versatile choice for healthy eating. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side of steamed broccoli or a mixed green salad for added nutrients.
- Pair with a refreshing cucumber and tomato salad to enhance the meal's freshness.
- For a drink, consider unsweetened iced tea or sparkling water with a slice of lime.
Recipe Variations and Adjustments
jerk salmon recipe
Follow the main recipe as is, ensuring the salmon is well-seasoned with jerk spices.
salmon and rice recipe
Replace cauliflower rice with brown rice for a heartier option, while keeping the jerk-seasoned salmon.
salmon bowl recipe
Layer the ingredients in a bowl, starting with the cauliflower rice, then adding the corn salsa, salmon, and a dollop of Greek yogurt on top.
FAQs About This Recipe
Can I use frozen salmon for this recipe?
Yes, you can use frozen salmon. Just ensure it is fully thawed before marinating and cooking.
What can I substitute for Greek yogurt?
You can use any plain yogurt, such as coconut yogurt for a dairy-free option.
How can I make this dish spicier?
Add more jerk seasoning or include diced jalapeños in the corn salsa for an extra kick.
Is this recipe suitable for meal prep?
Absolutely! This dish stores well in the refrigerator and can be reheated easily.
What other vegetables can I add?
Feel free to add spinach, zucchini, or any seasonal vegetables to boost the fiber content.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Jerk Salmon Recipe for its perfect balance of flavor and nutrition. The jerk-seasoned salmon is not only delicious but also a fantastic source of lean protein, helping you stay full and satisfied. Paired with nutrient-rich cauliflower rice and vibrant corn salsa, this dish is a colorful and wholesome option for any meal. It's quick to prepare, making it ideal for busy days or travel, ensuring you can enjoy a healthy meal without the hassle. Plus, it's versatile enough to fit various dietary needs, making it a go-to choice for anyone looking to maintain a healthy lifestyle.
Recipe created by Fitmate Coach; inspired by Heather P.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Jerk salmon cauliflower rice corn salsa mango salsa Greek yogurt"
"Great effort Heather! Youre just one meal away from reaching your weekly target of 6 Protein/Fiber-Rich Dinners. Your choice of jerk salmon with cauliflower rice corn salsa mango salsa and Greek yogurt sounds both delicious and nutritious. Thanks for the update lets keep it up!"