Salmon: Summer's Superfood

The season for wild salmon, mainly fished in Alaska and on the Pacific coast, is just getting started and will continue through the summer. Salmon contains healthy fats, known as omega-3’s, in the form of DHA and EPA which are the most beneficial for the heart, brain, eyes and triglycerides. Salmon is also an excellent source of high-quality protein, and is high in vitamin D and low in calories, saturated fat and cholesterol. But if this desirable nutrient profile isn’t enough to get salmon on your plate, maybe this fact will: Of the healthiest populations in the world, many share a common factor- a diet rich in DHA and EPA from fish, such as salmon, mackerel and tuna. Get your omega-3’s today by trying out the delicious recipe below!

Salmon with Tomato Mango Salsa

Serves 4

All you need:

Tomato Mango Salsa

1 cup peeled and chopped fresh mango

¾ cup halved grape tomatoes

¼ cup thinly vertically sliced red onion

3-4 tablespoons julienned fresh basil leaves

2 tablespoons freshly squeezed lemon or lime juice

1 tablespoon extra- virgin olive oil

1 tablespoon honey

1 jalapeno pepper (optional), seeds and ribs removed, chopped

Kosher salt, to taste

Salmon

4 (6 ounce each) wild-caught salmon fillets

1 tablespoon grape seed oil, or other neutral-tasting oil, such as canola

Kosher salt and freshly ground black pepper, to taste

All you do:

1. Combine the salsa ingredients in a bowl and taste for seasonings, adding salt to taste. Set aside for flavors to blend.
2. Preheat the oven to broil. If your oven has a low setting for broil, use it.
3. Arrange the pieces of fish in one layer, skin-side down, on an unheated broiler tray or large sheet pan lined with heavy duty-foil for easier clean-up.
4. Smear the fish with the oil and season with salt and freshly ground black pepper.
5. Place the fish under the broiler about 6 to 7 inches from the source of heat.
6. Broil about 6 to 8 minutes or just until the pieces are cooked through and the top of the fish starts to brown. It’s not necessary to turn the fish.
7. If the fish begins to brown too much, turn the oven to 400 degrees F and bake for a few minutes until the salmon achieves the desired degree of doneness.
8. Remember not to overcook the fish, which will make it dry.
9. Serve with tomato mango salsa.

Adapted from Cooking Light, by Sam Hoffer at My Carolina Kitchen

-Dietitian Amanda