13 Apr '16
Baked Salmon with Mango Salsa
We believe that healthy living isn’t just about exercise. When paired with healthy eating, healthy living can reach its ultimate peak of benefits, which is why we are excited to start a monthly blog post of some of our favorite recipes. For our first installment we picked Baked Salmon with a warm Mango Salsa.
Salmon has been known to have several health benefits, which is why we’ve picked it as a staple. It is chock full of vitamin B12, vitamin D and even selenium and, of course, is a great source of omega-3 fatty acids. These omega-3 fatty acids are what are stuffed into fish oil pills and for good reason too. Omega-3 fatty acids are necessary for human health, they play a big role in brain function and even with growth and development. Recently, there have been studies on how they help prevent risks of heart disease.
Mango on the other hand, is high in antioxidants and can help prevent against breast, colon, leukemia and prostate cancers. It is also a great help for clearing the skin and to help with your eyesight and even dry eyes.
This recipe is under 400 calories and is a great option for either lunch or dinner. If you are looking for a little something extra to pair with it, try a fresh quinoa salad.
Baked Salmon with Warm Mango Salsa
4 (6-ounce) salmon fillets
1 1/2 teaspoon canola oil
1/4 teaspoon freshly ground black pepper
1 teaspoon fine sea salt, divided
2 medium mangoes, peeled, pitted and diced
1 fresh jalapeño pepper, seeded and finely chopped
1 shallot, finely chopped
1 1/2 tablespoon lime juice
Chopped fresh mint or cilantro for garnish
Preheat oven to 425° F. Brush salmon on all sides with oil and sprinkle with pepper and 1/2 teaspoon salt. Place salmon skin-side down in an 8-inch square baking dish. Bake for 6 minutes.
Meanwhile, in a medium bowl, combine mangoes, jalapeño, shallot, lime juice and remaining 1/2 teaspoon salt. Sprinkle mango mixture over salmon and continue to bake until salmon just flakes with a fork (do not overcook), about 10 more minutes. Serve garnished with mint.
Per Serving: 370 calories (110 from fat), 12g total fat, 1.5g saturated fat, 90mg cholesterol, 780mg sodium, 27g carbohydrates, (3g dietary fiber, 23g sugar), 38g protein.
(Recipe via Whole Foods Market)