4 Servings
Ingredients:
1 ½ pounds wild salmon filet, cut into 4 pieces
1 Tbsp butter
Salt and freshly ground black pepper
Juice from ½ lemon
Mango Salsa:
1 mango, peeled, pitted and diced
1 red bell pepper, cored and diced
1 kiwi, peeled and cut into small pieces
1/4 small red onion, diced finely
¼ cup packed fresh cilantro leaves, chopped
1 large lime, juiced (about ¼ cup lime juice)
2 Tbsp rice vinegar
1 Tbsp olive oil
Salt and freshly ground black pepper
Pinch of cayenne pepper
Tajin (optional)
1 mango, peeled, pitted and diced
1 red bell pepper, cored and diced
1 kiwi, peeled and cut into small pieces
1/4 small red onion, diced finely
¼ cup packed fresh cilantro leaves, chopped
1 large lime, juiced (about ¼ cup lime juice)
2 Tbsp rice vinegar
1 Tbsp olive oil
Salt and freshly ground black pepper
Pinch of cayenne pepper
Tajin (optional)
Instructions:
To Prepare Salsa:
In a small bowl combine all of the ingredients and mix well. Season with salt and freshly ground pepper and cayenne pepper to taste.
To Prepare Salsa:
In a small bowl combine all of the ingredients and mix well. Season with salt and freshly ground pepper and cayenne pepper to taste.
To Prepare Fish:
In a non-stick skillet, melt 1 tablespoon of butter over high heat. Dry salmon filets with paper towel then season with salt and pepper and lay in pan skin side down. Turn the heat down to medium high. Cook for about 5 minutes, until fish turns a deep brown. With a wide spatula, turn the fish filets and cook on other side for another 2 to 3 minutes.
In a non-stick skillet, melt 1 tablespoon of butter over high heat. Dry salmon filets with paper towel then season with salt and pepper and lay in pan skin side down. Turn the heat down to medium high. Cook for about 5 minutes, until fish turns a deep brown. With a wide spatula, turn the fish filets and cook on other side for another 2 to 3 minutes.
Remove fish from skillet and place on a large serving platter. Squeeze lemon juice over fish then top with mango salsa and serve.
Preparation Tips:
Salmon is an excellent source of B12, B3 (niacin), vitamin D and selenium. This type of cold water fish is also an excellent source of Omega-3, the kind of fats that support brain and cardiovascular health. The amount of Omega-3s varies by salmon species, but averages 1,000 – 1,500 mg per 3 oz. serving.
Wild salmon is preferred as it has a superior taste, with fewer calories and less fat than farmed salmon. Types of wild salmon include King, Sockeye, Copper River, Coho and Pink.
Drying the filets before cooking and preheating the oil prevents the salmon from sticking to the pan. For more tips on how to cook a perfect salmon filet, visit Serious Eats.
If mango is not in season or available at a store near you, substitute with papaya, pineapple, or another sweet, tropical fruit. To boost the beneficial fats, add an avocado to the salsa.