Salmon with Mango-Citrus Salsa

1 large navel orange

1 medium lemon

2 tablespoons olive oil

1 tablespoon capers, drained and coarsely chopped

1-1/2 teaspoons minced fresh mint

1-1/2 teaspoons minced fresh parsley

1/4 teaspoon crushed red pepper flakes

1/8 teaspoon plus 1/2 teaspoon salt, divided

1/8 teaspoon plus 1/4 teaspoon pepper, divided

1 medium mango, peeled and chopped

1 green onion, thinly sliced

4 salmon fillets (6 ounces each)

1 tablespoon canola oil

 

For salsa, finely grate enough peel from orange to measure 2 teaspoons; finely grate enough peel from lemon to measure 1/2 teaspoon. Place citrus peels in a small bowl. Cut lemon crosswise in half; squeeze 2 tablespoons lemon juice and add to bowl. Cut a thin slice from the top and bottom of orange; stand orange upright on a cutting board. With a knife, cut off peel and outer membrane from orange. Cut along the membrane of each segment to remove fruit. Add olive oil, capers, mint, parsley, pepper flakes and 1/8 teaspoon each salt and pepper to lemon juice mixture. Gently stir in mango, green onion and orange sections. Sprinkle salmon with the remaining salt and pepper. In a large skillet, heat canola oil over medium heat. Add salmon; cook 5-6 minutes on each side or until fish just begins to flake easily with a fork. Serve with salsa.

 

Serving Size: 1 Fillet with ½ C. Salsa

Calories: 433

Fat: 26g

Fiber: 3g