Pan-Seared Salmon with Pineapple-Jalapeño Relish

Serves 4 (1 salmon fillet with 1/2 cup of pineapple-jalapeño relish)

Tangy, spicy and fruity, this inviting recipe belies its simple preparation. Seed the jalapeño pepper if you prefer a milder dish and serve over coconut rice (see below for an easy, 20-30 minute, coconut rice recipe) accompanied by a crunchy salad or with some roasted asparagus in blasamic and oil..

Delicious suggestion…. double pineapple-jalapeño pepper relish to use over fish tacos or with grilled fish another night soon.


  • 2 cups chopped pineapple (Use fresh pre-chopped pineapple to have this part ready for the table in 15 minutes)
  • 1/4 cup finely chopped red onion
  • 1/4 cup finely chopped red bell pepper
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons sugar
  • 1 finely chopped seeded jalapeño pepper or use habanero if you like a little more heat
  • 1/2 teaspoon salt, divided
  • Coconut oil or cooking spray
  • 1 teaspoon chili powder, add a little more for more of a kick or you can even add some cayenne and cumin as well
  • 1/4 teaspoon black pepper
  • 4 (6-ounce) salmon fillets


  • Combine first 6 ingredients in a medium bowl; stir in 1/4 teaspoon salt.
  • Heat a large nonstick skillet over medium-high heat. Coat pan with a small amount of coconut oil or use cooking spray.
  • Combine remaining 1/4 teaspoon salt, chili powder, and black pepper, stirring well; sprinkle evenly over fish.
  • Add fish to pan, skin side up; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
  • Serve with pineapple mixture.


Amount per serving

  • Calories: 308
  • Calories from fat: 46%
  • Fat: 15.6g
  • Saturated fat: 3.2g
  • Monounsaturated fat: 5.7g
  • Polyunsaturated fat: 5.7g
  • Protein: 28.8g
  • Carbohydrate: 11.7g
  • Fiber: 1.3g
  • Cholesterol: 80mg
  • Iron: 0.7mg
  • Sodium: 394mg
  • Calcium: 31mg


Coconut Rice Ingredients

  • 1 cup jasmine scented white rice
  • 1 cup coconut milk
  • 2/3 cups water
  • 1 heaping tbsp of coconut
  • 1/4 tsp salt
Coconut Rice Directions
  1. Add all of the ingredients to the pot and bring just to a boil
  2. Cover and simmer for about 15-20 min
  3. Let rice sit for 5-10 additional minutes. Enjoy!!

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