Glycemic Index Cookbook For Dummies
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Mango salsa is the perfect accompaniment to this low-glycemic grilled salmon recipe. It complements the little kick the salmon gets from the cumin and chili powder. Of course, if you prefer less spice in your meal, simply omit the cumin and chili powder; the salmon is still wonderful with the mango salsa.

Preparation time: 15 minutes

Cooking time: 8 minutes

Yield: Four servings


One 1-pound salmon fillet, skinned

Juice of 1 lemon

1 ripe mango, peeled, pitted, and diced

1 red bell pepper, chopped

1/2 medium red onion, finely chopped

1 jalapeño chile, minced

1/4 cup chopped fresh cilantro

2 tablespoons fresh lime juice

2 tablespoons orange juice

Salt and pepper to taste

1/2 teaspoon cumin

1/2 teaspoon chili powder

Nonstick cooking spray

  1. Place the fish on a large sheet of aluminum foil on a oblong dish or pan. Squeeze the lemon juice over the salmon, and then let it sit for 5 minutes.

  2. In a medium bowl, mix together the mango, red bell pepper, red onion, jalapeño, cilantro, lime juice, and orange juice; add salt and pepper to taste.

  3. Rub the salmon with the salt, pepper, cumin, and chili powder.

  4. Spray a grill tray with nonstick cooking spray, and heat the tray on the grill to medium-high heat. Grill the salmon until it’s flaky but still moist, about 4 minutes on each side. Top with the mango salsa and serve.

Per serving: Calories 167 (From Fat 56); Glycemic Load 0 (Low); Fat 6g (Saturated 2g); Cholesterol 70mg; Sodium 374mg; Carbohydrate 2g (Dietary Fiber 0g); Protein 25g.

About This Article

This article is from the book:

About the book authors:

Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness; she has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of and author of The Glycemic Index Diet For Dummies.

Rosanne Rust, MS, RD, LDN, is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services.

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