Salsa – The Perfect Nutrition Choice
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
- 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 CholesterolDownBook.com.