Corn Salsa
1 can (14.5 ounces) diced tomatoes*, not drained, or 1 ½ cups chopped fresh tomatoes
2/3 cup frozen whole-kernel corn
1 cup chopped cucumber, not peeled
½ cup chopped bell pepper, red or green
¼ cup chopped fresh cilantro
2 tablespoons red wine vinegar
½ teaspoon each: garlic powder and ground cumin
¼ teaspoon salt (optional)
1/8 teaspoon ground black pepper
1/8 teaspoon cayenne pepper
2 pounds salmon fillets
¼ teaspoon salt (optional)
1/8 teaspoon ground black pepper
Combine salsa ingredients and set aside.
Serve over cooked fish.
BARBEQUE: Before starting barbeque, spray aluminum foil with nonstick cooking spray. Note: Nonstick cooking spray is flammable. Do not spray near open flame or heated surfaces. Place aluminum foil over rack, poking holes in several areas. Start barbeque. When hot, place fish on foil. Season with salt and pepper. Cook about 4 minutes on each side or until salmon flakes easily.
OVEN METHOD: Preheat oven to 450 degrees. Arrange fish in a 9-inch by 13-inch baking pan that has been sprayed with nonstick cooking spray. Season with salt and pepper. Bake, uncovered, for 4-5 minutes per half inch thickness of fish. Drain any liquid.
NOTE: This recipe is a good source of heart-healthy omega-3 fat.
* Sodium is figured for no added salt.
Makes 8 servings
4 cups salsa and fish for 8
Each Serving
½ cup salsa and 1/8 fish
Carb Servings
½
Exchanges
1 vegetable
3 lean meat
Nutrient Analysis
Calories: 189
Total Fat: 7g
Saturated Fat: 1g
Cholesterol: 62mg
Sodium: 59mg
Total Carbohydrates: 6g
Dietary Fiber: 1g
Sugars: 4g
Protein: 24g
