Jerk Salmon Healthy Dinner Recipe

You’ll love this Jamaican-inspired salmon dish contributed by the team from I Quit Sugar. It’s a tasty healthy dinner, served with a fruity summer salsa. To make it even quicker, have some cooked Basmati rice in the freezer which will make this dinner even quicker to make!
Prep Time: 20 mins
Cook Time: 10 mins
Total Time: 30 mins
Serves: 4
Course: Dinner
Cuisine: Caribbean
Dietary Requirements: Pescatarian
Author: I Quit Sugar Blog (Guest Contributor: Meg Yonson)


  • 600 g salmon fillets cut into four equal portions
  • 1 teaspoon allspice
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon chilli powder
  • 1/2 teaspoon cinnamon ground
  • 1/2 teaspoon cumin ground
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 cup basmati rice cooked

For the mango salsa

  • 1 avocado diced
  • 1 red capsicum deseeded and diced
  • 1 mango diced
  • 1/2 red onion finely diced
  • 1/2 cup mint leaves picked
  • 1 lime juiced


  • Place allspice, cayenne pepper, chilli powder, cinnamon, cumin, salt and pepper in a bowl. Mix to combine.
  • Drizzle salmon with olive oil, then rub the spice mix into the salmon.
  • Heat a large frypan on medium-high heat. Add fish into the pan and cook for 4 minutes each side, until salmon is cooked through (this will depend on how thick your salmon fillet is). You want the salmon to be still pink in the very middle as it will continue to cook when taken off the heat.

To make the mango salsa

  • Add all ingredients into a large mixing bowl and toss to combine.Place one salmon fillet on a plate with 1/4 cup of cooked basmati rice and a big handful of Mango Salsa to serve.
Nutrition Facts
Healthy Jerk Salmon Bowl
Amount Per Serving
Calories 521 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 3g19%
Cholesterol 83mg28%
Sodium 227mg10%
Potassium 1251mg36%
Carbohydrates 56g19%
Fiber 7g29%
Sugar 10g11%
Protein 35g70%
Vitamin A 1990IU40%
Vitamin B3 14mg70%
Vitamin C 70mg85%
Vitamin K 14µg13%
Calcium 68mg7%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by I Quit Sugar

In May 2018 Sarah Wilson appointed 28 By Sam Wood as the sole custodian of all the IQS recipes that were freely available on the I Quit Sugar blog. At 28 we are committed to the cause of reducing processed sugar in our diets, so we have pledged that all freely available recipes remain free and available to the public. You can find them all at