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.
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.
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
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