My mother would make this for us on weeknights in the summer—it was the only way we would eat fish. You can make the salsa a day ahead of time. Just keep it in the refrigerator covered with plastic wrap.
—NAJMUSSAHAR AHMED ANN ARBOR, MI
START TO FINISH: 30 MIN. • MAKES: 4 SERVINGS
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
1. 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.
2. Cut a thin slice from the top and bottom of orange; stand orange upright on a cutting board. With a knife, cut off the peel and outer membrane from the orange. Cut along the membrane of each segment to remove fruit.
3. 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.
4. Sprinkle salmon with the remaining salt and pepper. In a large skillet, heat canola oil over medium heat. Add the salmon; cook 5-6 minutes on each side or until fish just begins to flake easily with a fork. Serve with salsa.
Per 1 fillet with 1/2 cup salsa: 433 cal., 26g fat (4g sat. fat), 85mg chol., 516mg sod., 19g carb. (16g sugars, 3g fiber), 30g pro.
Diabetic Exchanges: 5 lean meat, 1 1/2 fat, 1 fruit.