Pan-Grilled Salmon with Pineapple Salsa

Pan-Grilled Salmon with Pineapple Salsa


  • 1 cup chopped fresh pineapple
  • 2 tablespoons finely chopped red onion
  • 2 tablespoons chopped cilantro
  • 1 tablespoon rice vinegar
  • 1/8 teaspoon ground red pepper
  • Cooking spray
  • 4 (6-ounce) salmon fillets (about 1/2-inch thick)
  • 1/2 teaspoon salt


Combine first 5 ingredients (through pepper) in a bowl; set aside.

Heat a nonstick grill pan coated with cooking spray over medium-high heat. Sprinkle fish with salt. Cook fish 4 minutes on each side or until it flakes easily when tested with a fork. Top with salsa.

    Fish is prominent in the Willett plan since it’s a lean protein source. Salmon is particularly good because it contains plenty of heart-healthy fats called omega 3s

    • Yield: serves 4 (serving size: 1 fillet and 1/3 cup salsa)

    Nutritional Information

    Calories per serving: 294
    Calories from fat: 41%
    Fat per serving: 13.2g
    Saturated fat per serving: 3.1g
    Monounsaturated fat per serving: 5.7g
    Polyunsaturated fat per serving: 3.2g
    Protein per serving: 36.4g
    Carbohydrates per serving: 5.6g
    Fiber per serving: 0.6g
    Cholesterol per serving: 87mg
    Iron per serving: 0.8mg
    Sodium per serving: 375mg
    Calcium per serving: 26mg

    Good to Know

    Perfect for a summer night, this tropical salmon provides omega-3 fatty acids. Add fiber, which aids in digestion, with half a cup of whole-grain rice.

    Taken from

    Written by Diane Levy


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