|15 Minute Salmon with Mint Salsa
This is a delicious way to add an excellent source of selenium, omega-3 fatty acids, and vitamin D to your Healthiest Way of Eating. The spicy and flavorful salsa is easy to prepare and is a perfect complement to the rich taste of salmon. You may even want to double the salsa recipe to have extra salsa on hand.
1/1/2 lbs salmon filets, skin and bones removed, cut into 4 pieces
2 tsp fresh lemon juice
salt and pepper
1 TBS finely chopped fresh mint
1 TBS finely chopped fresh cilantro
1 TBS finely minced scallion
1 tsp finely minced fresh ginger
1 medium ripe fresh tomato, seeds and excess pulp removed, diced into ¼-inch pieces
3 medium cloves garlic, pressed
2 TBS extra virgin olive oil
3TBS fresh lemon juice
salt and white pepper to taste
To Quick Broil salmon: 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.
Chop garlic and let sit for 5-10 minutes to bring out its health-promoting properties.
Rub salmon with 2 tsp fresh lemon juice, 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.)
When pan is hot, use a hot pad to pull out the pan from the heat and place salmon on it, 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 about 7 minutes for every inch of thickness). Salmon does not need to be turned. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
Mix together salsa ingredients in a bowl, and set aside. Serve on top of Quick Broiled salmon. Serves 4
Healthy Cooking Tips:
To ensure moistness in your salmon, start by choosing salmon filets that are from the thickest part of the fish. Because oven temperatures vary, check your salmon for doneness about 1-2 minutes before you think it will be done. You can do this by sticking the tip of a sharp knife into the filet. The flesh will separate easily and it should look pink in the center. You want to cook it slightly less than how you want to eat it, as it continues to cook after you remove it from the heat. It is important that the pan has had sufficient time to get very hot. This will seal in the moisture. Salmon is best served cooked medium.
The flavors of the ingredients of the salsa blend together better if they are chopped finely. - The George Mateljan Foundation