Thursday, February 7, 2008

Recipe of the Week: Salmon with Two Salsas

Sandra and I eat a lot of salmon! I guess that living in the Pacific Northwest makes us kinda spoiled. The benefits of fish in our diet is amazing. Did you know?

Salmon is low in calories and saturated fat, yet high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acids. As their name implies, essential fatty acids are essential for human health but because they cannot be made by the body, they must be obtained from foods. Fish contain a type of essential fatty acid called the omega-3 fatty acids. Wild-caught cold water fish, like salmon, are higher in omega-3 fatty acids than warm water fish. In addition to being an excellent source of omega-3s, salmon are an excellent source of selenium, a very good source of protein, niacin and vitamin B12, and a good source of phosphorous, magnesium and vitamin B6.

This recipe is wonderful all year round! If you can’t find a mango (or they are a little expensive this time of year, no worries) I’ve attached an alternate salsa that will knock your socks off!


The following is an excerpt from the book "Eat Right for Your Metabolism" by Felicia Drury Kliment.


4 6-ounce portions salmon filet

Mango Cilantro Salsa:

1 ripe mango, peeled and ½-inch diced

¼ cup chopped scallion, green part only

¼ cup diced red bell pepper

1 tablespoon finely diced fresh jalapeno

1 tablespoon chopped fresh cilantro

1 small clove garlic, minced

1 tablespoon freshly squeezed lime juice

¼ teaspoon salt

½ teaspoon extra-virgin olive oil

Preheat oven to 400F and bake salmon on a foil-lined cookie sheet for 15 to 20 minutes, depending on the thickness of the salmon.

For the Mango Cilantro Salsa

Lightly toss all ingredients in bowl. Chill in refrigerator for at least 1 hour for flavors to meld.

Serve salsa as an accompaniment to salmon. Mango Cilantro Salsa also goes nicely with grilled meat or chicken.
Yield: 4 servings

*Avocado and Black Bean Salsa
I make several variations of this salsa several times a year. It’s great with flank steak, chicken and fish – a wonderful accompaniment to a BBQ or a way to spice us the Winter months.
1 can (15-ounce) black beans, rinsed and drained

1 cup cherry tomatoes, cut in half

1 bunch green onions, sliced

1/4 cup chopped red onion

1/2 teaspoon minced garlic

1 1/2 cups frozen corn or 1 can (11-ounce) corn, drained

1 avocado, diced

1/3 cup chopped red onion

2 tablespoons lime juice 1 tablespoon lemon juice

1 teaspoon ground cumin

1 teaspoon ground chili powder

1 tablespoon olive oil

salt and pepper

1. In a large bowl, combine black beans, tomatoes, green onions, red onion, garlic, corn, and avocado. Cover and refrigerate for 1 hour to meld flavours.

Makes About 6 Cups