Ingredients:

  • 1 (1 1/2 pound) salmon fillet
  • 1 (15 oz) can black beans
  • 1/2 cup chopped and seeded red or green bell pepper
  • 2 teaspoons dried onion
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon chili powder
  • 3/8 teaspoon garlic powder, divided use
  • 1 cup sliced, peeled and pitted mango
  • 1 1/2 tablespoons cider vinegar
  • 1 1/2 tablespoons Dijon mustard

Directions:

  1. Season salmon with salt and pepper to taste.
  2. Grill or bake salmon at 425°F for 10 minutes per inch of thickness, or until fish flakes easily with fork. Hold warm.
  3. Meanwhile, drain beans, reserving 1/3 cup liquid.
  4. In a small saucepan, combine beans, reserved liquid, bell pepper, onion, cumin, coriander, chili powder, 1/4 teaspoon garlic powder and salt to taste. Cook over low heat for 5 minutes.
  5. Combine mango, cider vinegar, mustard and remaining garlic powder to taste in a food processor or blender. Process until smooth. Transfer to a microwavable dish and heat 1 to 2 minutes until warm.
  6. To serve, spoon blackbeans onto serving platter, top with salmon fillet. Drizzle with mango mustard sauce over salmon and beans.

Makes 6 Servings.

Note: To peel a mango – stand the mango on end and slice down along the sides of the large flat pit with a boning knife or other long, flexible knife, curving around the pit as you slice. You will end up with three sections: two larger, rounder sections and a flat center section. Score the fruit in each rounded section lenghtwise into slices, then crosswise into chunks, if desired. Holding a rounded section by its edges, push the curved bottom to turn the rind inside out. The slices or chunks can then be cut away from the rind. Trim away rind from the flat center section and separate as much fruit as possible from the pit. Always cut away from yourself and be careful. Mango is very slippery.

Recipe courtesy of Alaska Seafood Marketing Institute.

Marlene Koch

Marlene Koch, RD, (pronounced "Cook") has specialized in delicious food and healthy lifestyles for over twenty years. Thus, when Marlene realized she couldn’t bake a delicious cake without sugar for her stepdaughter newly diagnosed with type 2 diabetes, she set out to find the sweet solution! Marlene is now a foremost authority on sugar and sugar substitutes and the author of the best-selling healthy, low-sugar hardback cookbook series which includes Unbelievable Desserts and Fantastic Food with Splenda, and her newest release, Marlene Koch’s Sensational Splenda Recipes: 375 Recipes Low in Sugar, Fat and Calories (M.Evans publisher). With combined sales of over 600,000 copies, Marlene and her books successfully bridge the gap between good food and good health!

Marlene graduated Magna Cum Laude with a degree in nutrition from U.C.L.A. in 1986 and is one of a select group of dietitians to hold an advanced certificate in Child and Adolescent Weight Management from the American Dietetic Association. Combining her love of food with her educational foundation, she has held such positions as Hospital Foodservice Director, Nutrition Professor, Cooking Instructor for the Columbus State Culinary Academy and as a national nutrition educator to chefs for the American Culinary Federation. Her passion for teaching others how to make healthy food taste delicious also extend to her private nutrition practice specializing in weight loss, diabetes, and wellness.

Marlene loves to teach (and to eat!); her energetic and upbeat style has made her a popular food and nutrition speaker for organizations such as the American Diabetes and American Heart Associations and sought after for television and radio appearances which have included affiliates for ABC, NBC, CBS, FOX and Shaw TV (Vancouver) and radio stations nationwide.

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