The combination of black beans and sweet mango is outstanding. I serve this salsa over chicken, other fish, and even as a salad dressing. Sautéing the corn adds a barbecued flavour.


½ cup (125 mL) drained canned corn
½ cup (125 mL) diced mango
½ cup (125 mL) rinsed and drained canned black beans
¼ cup (60 mL) diced sweet red peppers
¼ cup (60 mL) diced sweet onions
¼ cup (60 mL) chopped fresh coriander or parsley
1 Tbsp (15 mL) fresh lime or lemon juice
1 tsp (5 mL) liquid honey
1 tsp (5 mL) minced garlic
½ tsp (2.5 mL) hot pepper sauce

1½ skin-on salmon fillets (about 6 oz/175 g each)

1. To make the salsa: In a nonstick skillet sprayed with cooking spray, cook the corn on medium-high heat for 8 minutes or just until the corn is dry and beginning to brown. Place it in a serving dish. Stir in the remaining salsa ingredients.

2. Either on a barbecue or in a nonstick grill pan sprayed with cooking spray, grill the salmon on medium-high heat for 5 minutes per side or just until medium done (10 minutes per inch/2.5 cm of fish thickness). Serve the salsa overtop of the fish.

Rose tip:
In the summer a fresh corn and fruit salsa is perfect over fish. This salsa would also suit any variety of white fish, such as tilapia, sole or basa.

Health tip:
Mangoes help improve digestion for those who suffer from acidity. As well, mangoes have a lot of soluble fiber and vitamin C and can lower cholesterol levels.

Makes 4 servings.

Nutrition information per serving

Calories 309

Protein 36.2 g

Carbohydrates 15.6 g

Fiber 11.3 g

Total fat 11.3 g

Saturated fat 1.8 g

Cholesterol 93 mg

Sodium 267 mg