Health Blogs | Cholesterol | Nutrition

Salsa – The Perfect Nutrition Choice

April 9th, 2012 by Dr. Janet Brill

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, healthyand packed with disease-fighting plant chemicals called polyphenols — thisis 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
  • cup red onion, chopped
  • 1 tablespoon fresh cilantro, chopped
  • Juice from a fresh lime
  • a medium sized jalapeo pepper, seeded and minced
  • teaspoon salt
  • 20 ounces of fresh grouper or a similar white-fleshed mild tasting fish
  • 2 tablespoons extra virgin olive oil
  • teaspoon salt
  • 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 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.

 
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Tags: Cholesterol, healthy eating, heart attack prevention, Nutrition


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