Salmon is low in calories and saturated fat, yet high in protein, and has a unique type of health-promoting fat, the omega-3 essential fatty acids.
Enjoying salmon or tuna just twice a weekly may help raise omega-3 levels -- at least as effectively as taking daily fish-oil supplements. In this recipe, you will enjoy a crispy salmon over a mango tropical salad and a citrus dressing.
• 1 lb. cherry tomatoes
• 7 oz. bag fresh baby spinach
• 1 fresh mango, cut into bite-size pieces
• 1 tablespoon extra virgin olive oil
• Four 6-ounce salmon fillets, skin on
• salt & pepper to taste
• 1 tablespoons dijon mustard
• ¼ cup extra-virgin olive oil
• ¼ cup grape seed oil
• ½ cup orange juice
• 1 tablespoon lime juice
• 1 tablespoon apple cider vinegar
• ¼ teaspoon salt
• ¼ teaspoon ground black pepper
1. Preheat oven to 375 degrees. Place tomatoes on baking sheet and drizzle with 2 tablespoons olive oil and sprinkle with salt and pepper. Roast for about 10-12 minutes or until they skin begins to split. Set aside.
2. With a sharp knife, score salmon filets on skin side. This will allow heat to penetrate through skin and cook faster. Season with salt and pepper.
3. Place fillets, skin side down in a large sauté pan. Then turn on the burner to medium-low heat. After a minute, raise to high heat and cook for about 3 minutes.
4. Turn salmon and cook for another 2-3 minutes.
5. To make the dressing, combine all ingredients and shake well. Set aside.
6. Peel and cut mango into bite-size pieces.
7. To assemble, divide spinach, tomatoes and mango among four plates. Top with salmon and drizzle dressing over salad and salmon.
8. Follow this light and healthy dinner with a s’mores twist chocolate dessert.
Makes 4 servings.
Elizabeth Carrion, a Dominican, co-founded Mi Cocina, a New Jersey-based catering service that also offers cooking classes, with her sister, Ana Martinez.