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Salmon-with-Peanut-Cucumber-RelishServes: Makes 4 servings

Here’s an easy and light dinner option that combines the fresh tastes of lime and jalapeno and delivers healthy Omega-3 fatty acids. This recipe considers the nutrition needs of people who live with diabetes.


Ingredients:

1 cup (250 mL) English cucumber, diced

⅓ cup (75 mL) unsalted, dry-roasted peanuts, chopped

¼ cup (60 mL) fresh mint, chopped

1 jalapeno, seeded and diced (optional)

1 tbsp (15 mL) fresh lime juice

1 tbsp (15 mL) freshly grated lime zest

1 tsp (5 mL) sugar

½ tsp (2 mL) freshly ground pepper

½ tsp (2 mL) sea salt (optional)

4 salmon fillets (about 4 oz/120 g each)

2 tbsp (30 mL) sweet Thai chili sauce


Directions:

Toss the cucumber with the peanuts, mint, jalapeno (if using), lime juice, lime zest, sugar and half each of the pepper and salt (if using). Set aside.

Meanwhile, lightly coat a non-stick skillet or grill pan with cooking spray and set over medium-high heat. Season the salmon with the remaining pepper and salt (if using) and cook for 4 to 5 minutes per side or until just coral in the centre.

Brush the fish with the chili sauce just before removing from the skillet. Taste and adjust the seasonings of the relish as preferred. Spoon the relish over the salmon to serve.

Tips:

Serve the relish over grilled lean steak or chicken instead of salmon.
For a spicier relish, add more jalapeno and/or include the seeds.

 

Per serving: 249 calories, 25 g protein, 13 g fat, 8 g carbohydrates, 60 mg cholesterol, 336 mg sodium, 2 g fibre, 4 g sugar. Excellent source of niacin, riboflavin, vitamin B12 and vitamin D. Good source of folate and magnesium.

Note: If you add the optional sea salt, the sodium increases to 531 mg per serving.

 

To view a PDF version of this recipe, click here.

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Did You Know?

  • peanut-protein
    The peanut contains more protein than any other nut.
  • peanut
    The peanut is also called the earthnut, groundnut and goober pea.
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    Peanuts are 100 per cent cholesterol-free and contain oleic acid, a heart-healthy source of unsaturated fat.

  • peanut-butter-jar
    Peanut butter was invented around 1890 as a health food for the undernourished.

Peanut Butter for the Hungry tasteUS

Peanut Bureau of Canada