This pretty plate of salmon is yet more proof that immensely delicious food can also be immensely good for you. Springboarding off the post I wrote last week about diet and inflammation, I challenged my dietetic intern, Leah Walton, to develop the ultimate anti-inflammatory recipe. She nailed it with this one. The rich, flavorful salmon pairs beautifully with sweet/tangy/just barely spicy mango salsa and creamy avocado.
As for inflammation, a single meal can’t do much to curb it, but eat enough meals like this one, and you’re on your way. Here’s what makes this dish such an anti-inflammatory powerhouse:
Salmon
Probably the most famous fish in the sea for its omega-3 content, look for wild salmon for the best nutrient profile. Although wild fish can be a pricey proposition, places like Trader Joe’s sell a fairly affordable frozen option that’s a good bet taste-wise.
Avocado
Rich sources of vitamin E as well as fiber, both linked with cooling inflammation.
Mango
Fruits and vegetables of all kinds play a role in staving off inflammation. Bright, fresh, vitamin C-rich mango is no exception.
Olive Oil
A natural anti-inflammatory that may explain, in part, the low incidence of heart disease among those following a traditional Mediterranean diet.
Mixed Greens
A source of beta-carotene and vitamin C, greens mean extra points for fighting inflammation
Pan-Seared Salmon with Mango Salsa and Avocado
An antioxidant powerhouse on a plate, this salmon is delicious paired with fresh mango and avocado salsa. It's so good that you won't even think about how good it is for you.
Ingredients
- 2 ripe mangoes,
- 1 large ripe avocado, cut into 1/4-inch dice
- ¼ medium red onion, diced
- ½ jalapeno pepper, seeds removed, finely chopped
- 3 tablespoons chopped fresh cilantro
- 1 lime, divided
- 3 tablespoons extra-virgin olive oil, divided
- Salt to taste
- Freshly ground black pepper to taste
- 1 1/4 pound salmon filets
- 4 big handfuls mixed greens
Instructions
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In a medium bowl combine the mango, avocado, red onion, jalapeno, cilantro, and juice from ½ of a lime. Set aside.
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In a small bowl, whisk together 2 tablespoons of the olive oil, the juice from the remaining ½ lime, a pinch of salt, and few cracks of black pepper. Set aside.
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Cut the salmon into 4 equal pieces. Use a pair of clean tweezers to pluck out any obvious bones. Season lightly with salt and black pepper.
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Heat the remaining 1 tablespoon of olive oil in a cast iron pan or other heavy skillet over medium-high heat. Put the salmon into the pan, skin-side-up, and cook until the flesh of the fish turns opaque about 1/3 of the way up the side, 4 to 6 minutes. Turn it over and cook the second side until the fish is just cooked through, another 4 to 6 minutes depending on the thickness of the filets. When fully cooked, the fish will lose its raw-looking quality and easily flake with a fork. Transfer to 4 salad plates.
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To assemble, lightly toss the greens with the olive oil/lime dressing. Arrange the greens and salsa alongside the salmon. Serve.
Recipe by dietetic intern, Leah Walton
