Many people know that salmon is a heart-healthy fish, but few know the extensive health benefits of enjoying this scrumptious food on a regular basis. Well known for its high omega 3 content, up to 2000mg in a 4 ounce serving; salmon is touted as a champion of anti-inflammatory foods. Most do not realize, however, that salmon is also a significant source for vitamins B12 and D offering 100-200% of the RDI in 1 serving. These high nutrient levels contribute to salmon’s effectiveness at preventing cardiovascular disease. Salmon is also rich in selenium and iodine providing antioxidant protection as well as nourishment for the thyroid.
Salmon has been shown to benefit the heart, brain, joints, eyes, and to reduce risks of cancer. The American Heart Association recommends two servings per week. Good sources for low levels of mercury include; Wild Alaskan, Sockeye, and Coho.
Try this deliciously healthy recipe soon!
15 Minute Salmon with Tomato Salsa
Ingredients:
1-1/2 lbs salmon filet cut into 4 pieces, skin and bones removed
1 TBS lemon juice
salt and pepper to taste
(Salsa If you want to save time you can use prepared refrigerated salsa)
1 large fresh ripe tomato, diced small pieces, about 1/2 inch
3 TBS finely minced onion
3 medium cloves garlic, pressed
1-2 TBS minced jalapeno pepper (or to taste)
1 TBS minced fresh ginger
1 TBS coarsely chopped pumpkin seeds
1/4 cup chopped fresh cilantro
2 TBS lemon juice
1 TBS extra virgin olive oil
salt and black pepper to taste
Directions:
1. To Quick-Broil preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
2. Rub salmon with 1 TBS fresh lemon juice and a little salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
3. Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness (10 minutes for every inch of thickness). Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
Salsa
1. Combine all salsa ingredients.
2. Spoon over salmon.
3. Garnish with cilantro and a sprinkle of extra virgin olive oil.
Serves 4
Recipe: whfoods.com
