Salsa – The Perfect Nutrition Choice

Posted on April 9, 2012 | by

Spring is here!

Celebrate the beauty of the season by eating from Mother Nature’s glorious palette of fruit colors. Salsa is always a perfect nutrition choice for seasoning anything and everything … light, healthy and packed with disease-fighting plant chemicals called polyphenols — this is one condiment that should be a staple in your heart-healthy eating regimen.

Grilled Grouper with Fruit Salsa

Yield: 4 servings (serving size: one grouper filet with ~ 1 cup salsa)

  • 2 ripe mangoes, peeled, pitted and diced
  • Mango Pineapple Salsa

    Salsa is always a perfect nutrition choice for seasoning anything and everything

  • 2 cups of red seedless grapes, halved
  • ½ cup red onion, chopped
  • 1 tablespoon fresh cilantro, chopped
  • Juice from ½ a fresh lime
  • ½ a medium sized jalapeño pepper, seeded and minced
  • ¼  teaspoon salt
  • 20 ounces of fresh grouper or a similar white-fleshed mild tasting fish
  • 2 tablespoons extra virgin olive oil
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • Fresh lemon wedges, for garnish

For the salsa: In a large mixing bowl, combine the mangoes, grapes, onion, cilantro, lime juice, jalapeno pepper and salt and mix well. Cover with plastic wrap and chill until serving fish.

For the grouper: Preheat grill to high heat. Rinse grouper and pat dry. Pour a small amount of olive oil on both sides of the fillets and coat lightly. Sprinkle both sides with salt and pepper to taste. Grill grouper approximately 5 minutes per side until fish is no longer pink on the inside and flakes easily with a fork.

Serve grouper immediately, topped with salsa over each filet. Garnish with fresh lemon slices.

Nutritional Information per Serving (1 grouper filet with ¼ of salsa recipe or ~ 1 cup salsa):

  • Food weight: 3.5,
  • Calories: 329,
  • Fat: 9 g,
  • Cholesterol: 52 mg,
  • Sodium: 514 mg,
  • Carbohydrate: 34 g,
  • Dietary Fiber: 3 g,
  • Sugars: 15 g,
  • Protein: 29 g

Recipe Source: An excerpt from the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; December 2006;$13.95US/$17.95CAN; 978-0-307-33911-9 Copyright © 2006 Janet Brill, Ph.D. To learn more about this book please visit

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