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Caribbean Salmon and Rice with Tropical Salsa - Dump and Go Dinner

<p>Take your tastebuds on a tour of the fusion of flavors found on the sunny islands of the Caribbean with this Caribbean Salmon and Rice with Tropical Salsa.</p>
4 Servings Recipe By

Ingredients

  • 1 pound Salmon Fillet
  • 1 1/2 tablespoons Jerk Seasoning
  • 1/4 teaspoons Sea Salt #1
  • 2 cups cook Jasmine Rice
  • 15 ounces drain and rinse Black Beans, Canned
  • 1/4 teaspoons Sea Salt #2
  • 1/4 teaspoons Black Pepper
  • 2 cups peel, pit, and dice Mango
  • 2/3 cups dice Onion, Red
  • 2 tablespoons chop Cilantro, Fresh
  • 1 cup peel, pit, and dice Avocado
  • 1 teaspoon juice Lime

Serving Day Ingredients

  • 1 tablespoon Olive Oil

Freezer Containers

Supplies

Nutritional Information

  • 1 serving = about 4 oz salmon
  • 3/4 cup rice & beans
  • 1/2 cup salsa
  • 648 Calories
  • 21g Total Fat
  • 4g Sat Fat
  • 0g Trans Fat
  • 62mg Cholesterol
  • 944mg Sodium
  • 85g Total Carb
  • 7g Fiber
  • 23g Total Sugars (Includes 0g Added Sugars)
  • 33g Protein
  • 7 WW Freestyle

Make It Now Cooking Directions

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

  1. Rub salmon filet all over with Homemade Jerk Seasoning and sea salt.
  2. Heat oil in a large skillet over medium heat.
  3. Add salmon skin side down and cook for 3-5 minutes until browned.
  4. Flip salmon and cook on meat side 3-5 minutes until browned.
  5. Remove skin and break salmon into pieces. Cook until no longer translucent. (Remove from heat as soon as it is done so that it doesn't dry out.)
  6. In a large bowl toss together cooked rice, black beans, salt #2, and pepper. Set aside.
  7. In another bowl toss together mango, onion, cilantro, avocado, and lime juice.
  8. Layer rice and beans onto each plate or bowl, top with salmon, and then finish off with mango salsa.

Freeze For Later Cooking Directions

These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).

Why would I want to freeze this?

  1. Rub salmon fillet all over with Homemade Jerk Seasoning and sea salt #1. Divide among half of the gallon freezer bags.
  2. In a large bowl toss together cooked rice, black beans, salt #2, and pepper.
  3. Divide among the remaining half of the gallon freezer bags. Place inside the bag with the salmon.
  4. In another bowl toss together mango, onion, cilantro, avocado, and lime juice. Divide among quart freezer bags and also place inside the bag with the salmon.
  5. Label and freeze.

Make From Frozen Serving Day Directions

These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.

  1. Thaw: In fridge
  2. Heat oil in a large skillet over medium heat.
  3. Add salmon skin side down and cook for 3-5 minutes until browned.
  4. Flip salmon and cook on meat side 3-5 minutes until browned.
  5. Remove skin and break salmon into pieces. Cook until no longer translucent. (Remove from heat as soon as it is done so that it doesn't dry out.)
  6. Meanwhile, reheat rice and beans.
  7. Layer rice and beans onto each plate or bowl, top with salmon, and then finish off with mango salsa.

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