Caribbean Jerk Salmon Bowl with Mango Salsa
This Caribbean jerk salmon bowl with mango salsa is easy, full of flavor, and super healthy. This is feel-good food at its best!
Foto: Pinch of Yum β Lindsay Ostrom
Ingredients
- 1 lb . wild caught salmon filet with skin (in one or several pieces)
- 1 teaspoon oil
- 1 1/2 teaspoon cumin
- 1/2 teaspoon curry
- 1/2 teaspoon chili powder
- 1/2 teaspoon allspice
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon cinnamon
- pinch of sea salt
- 2 cups cooked white rice
- 1 12 ounce can black beans, rinsed and drained
- 2 mangoes, peeled and diced
- 1/2 large red onion, diced
- 1 bunch fresh cilantro, chopped
- 1 squeeze lime juice
- 1 avocado (optional)
Steps
-
Stir the spices together. Rub over salmon filets (on the meat and also the skin if you want). Sprinkle with sea salt.
-
Heat the oil in a skillet over medium high heat. Add salmon, starting skin side down, and cook for 3-5 minutes. Add more oil as necessary to prevent from sticking. Flip the salmon and cook another 3-5 minutes on the meat side. The salmon will start to get a brown crust on the outside from the spices.
-
When salmon is mostly cooked, pull off the skin, leaving just the pieces of meat in the skillet. Break up into smallish pieces and leave on heat until completely cooked through (not translucent). Once the pieces are cooked, remove from heat – salmon dries out quickly if you overcook it.
-
Combine mangoes, red onion, cilantro, lime juice, and avocado in a small bowl and stir until combined. Season with sea salt.
-
Stir together rice and beans and season with several pinches of salt, adding a tablespoon water if necessary.
-
Divide between bowls, layering the rice and beans, salmon, and salsa into each bowl.
Nutrition Facts (per serving)
Macronutrients
*DV = Daily Value based on a 2,000 calorie diet
π° Cost Estimate
π Price Breakdown (25% ingredients detected)
| Ingredient | Amount | Unit Price | Subtotal |
|---|---|---|---|
| . wild caught salmon filet with skin | 1 lb | Rp 150.000/kg | Rp 15.000 |
| oil | 1 teaspoon | - | - |
| cumin | 0.5 teaspoon | Rp 70.000/kg | Rp 175 |
| curry | 0.5 teaspoon | - | - |
| chili powder | 0.5 teaspoon | Rp 8.000/100g | Rp 200 |
| allspice | 0.5 teaspoon | - | - |
| cayenne pepper | 0.25 teaspoon | - | - |
| cinnamon | 0.25 teaspoon | - | - |
| pinch of sea salt | - | - | - |
| cooked white rice | 2 cups | - | - |
| can black beans | 1 ounce | Rp 12.000/kg | Rp 1.200 |
| mangoes | 2 | - | - |
| red onion | 0.5 large | - | - |
| fresh cilantro | 1 bunch | - | - |
| squeeze lime juice | 1 | - | - |
| avocado | 1 | - | - |
*Estimated market prices, may vary by region
Loading comments...