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Super Salmon

Ingredients

6 Servings12 Servings24 Servings
Salsa: Mango, chopped (optional)0.5 mango1 mango2 mango
Peaches, fresh or canned, chopped0.5 cup1 cup2 cup
Red onion1 Tbsp2 Tbsp4 Tbsp
Parsley2 Tbsp4 Tbsp8 Tbsp
Parsley2 Tbsp4 Tbsp8 Tbsp
Black beans0.25 cup0.5 cup1 cup
Lime juice1 Tbsp2 Tbsp4 Tbsp
Salmon (or White Fish): fillets, frozen0.75 lb1.5 lb3 lb
Salt0.125 tsp0.25 tsp0.5 tsp
Cooking spray- - -

Directions

  1. 1. In a medium bowl, stir together salsa ingredients.
  2. 2. Rinse fish, pat dry. Season with salt and pepper.
  3. 3. Preheat oven to 350F.
  4. 4. Line baking sheet with foil. Spray with cooking spray.
  5. 5. Place fillets skin side down on baking sheet.
  6. 6. Cook about 15 to 20 minutes, until fish flakes with fork.
  7. 7. Place fish on plate, spoon salsa on top.
Nutrition Facts
Serving size 1-1/2 oz (91g)
Amount Per Serving
Calories 133 From Fat 45
% Daily Value*
Total Fat 5g 8%
Sat. Fat 1g 5%
Cholesterol 35mg 12%
Sodium 77mg 3%
Total Carb 8g 3%
Dietary Fiber 2g 8%
Sugars 2g
Protein 14g
Vitamin A 6% Vitamin C 8%
Calcium 2% Iron 6%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food For Thought

This salsa gives salmon a tropical flavor. You can use the salsa again as a snack with pita wedges or on top of chicken or another fish.

CACFP Crediting

For 3-5 year olds; Lunch/Supper. Must serve all of the following:

  • Meat/Meat Alternate