Matters of the heart are always on the mind around Valentine’s Day, but what about matters about your heart? February is American Heart Month, and it’s a great time to reevaluate how you’re taking care of your ticker. One of the best ways to keep your heart as healthy as possible is by sticking to a diet packed with healthy fats and antioxidants like those found in this super easy Roasted Salmon with Mango-Strawberry Salsa.
If you’re afraid to cook fish, don’t be! It doesn’t get much easier or faster than a filet of roasted salmon. Depending on the thickness of your fish, this dinner can be done, start to finish, in as little as 15 minutes. Add a side of quinoa cooked in veggie broth to fill out the meal and get a nice dose of healthy fiber (also great for heart health), and you’ve got a winner-dinner.
This salmon is paired up with a fruity and tangy Mango-Strawberry Salsa. If you’re salmon-adverse, serving it up with some fruit salsa might just be the ticket to getting the Omega-3 packed fish on your menu regularly. The sweetness of the salsa helps cut some of the fishiness of salmon. Sounds like a weird combo, but trust me, it works!
For the best heart-health impact, make sure to take a close look at the kind of salmon you buy. Wild-caught salmon is pricier, but it also provides a bigger nutritional punch. Farmed salmon has a tendency to be fattier (and not with good Omega-3 fatty acids) and is often linked to unsustainable farming practices. You can read more about the health and environmental impact of the fish you buy and eat through the Monterey Bay Aquarium Seafood Watch. Many supermarkets carry wild-caught salmon in fresh filets and frozen packages (which are often more affordable). To your heart!
Roasted Salmon with Mango-Strawberry Salsa
Makes 2 servings (4-ounce salmon filet and 1/2 cup salsa per serving)
- 2 4-ounce wild-caught salmon filets
- Salt and pepper
- 1 ripe mango, diced
- 1/2 cup diced fresh strawberries
- 2 green onions, sliced
- 1/4 cup chopped fresh cilantro
- Juice of 1/2 lime
- Additional lime wedges and cilantro, for garnish
- Preheat oven to 400°. Line a small baking sheet with parchment paper and place the salmon filets skin-side-down onto the parchment. Season liberally with salt and pepper.
- Roast in preheated oven for 10-12 minutes for a filet under 1″ thick. You’ll want to start checking for doneness around the 10-minute mark (overcooked salmon = not good). You know the salmon is done when it looks opaque and flakes easily with a fork.
- While the salmon is roasting, combine the diced mango, strawberries, green onions, cilantro, lime juice, and salt and pepper to taste in a medium-size mixing bowl. Toss to combine.
- Serve salmon hot with salsa on the side. Garnish with additional lime wedges and chopped cilantro, if desired.
NUTRITION PER SERVING
267 calories, 7.8g fat, 28.9g carbs, 23.9g protein