My Favorite: Salmon with Mango Salsa

By: Megan Lightsey Email
By: Megan Lightsey Email

I like to think of myself as a health nut. I’m not really, but one day I will be. A few years ago I discovered a new favorite dinner: salmon with mango salsa. Not only is this dish completely healthy (salmon and mango are packed with nutritional goodness!) but it is absolutely delicious too. If you don’t believe me, just try it out!

So what makes this meal healthy? Well for starters, salmon is packed with a kind of protein that is easy for our stomachs to digest and absorb into our bodies. Salmon doesn’t have any cancer causing substances (like some other protein sources do) and it is an abundant source of Omega-3 fatty acids (the good fats). Plus there are tons of vitamins and minerals in this little guy.

Health Benefits of Salmon.

But the pink salmon isn’t the only healthy part of this meal. Growing up, I was taught that the more colorful a (natural) food is, the healthier it is for you. Clearly this isn’t the case with candy. But the other colorful part of this dish is also packed with nutrition – the mango! Mangos are full of pre-biotic dietary fiber, vitamins, minerals and antioxidants. This means they protect against cancer, improve vision, give us healthier skin, control heart rate and blood pressure, help eliminate free radicals, regulate hormone production in the brain and so much more!

Health Benefits of Mangos.

So let’s get started creating this great-tasting and nutritionally rich dish! Before you start cooking, you will want to make sure you have all of the ingredients you need. The fresher the ingredients are, the healthier they will be for you.

For the mango salsa you will need:

• 1 large ripe mango, diced
• 1/4 C diced onion
• 1/4 – 1/2 C diced bell peppers (green, yellow, red)
• 1 large jalapeno, seeded and chopped finely
• Juice of 1/2 lime
• 1/4 C Red wine vinegar
• 1 T salt and 1 T sugar
• 1/3 C chopped fresh basil

For the salmon you will need:

• 4 pieces of salmon fillet, washed
• Italian dressing
For the garlic potatoes you will need:
• 4 medium potatoes, peeled and diced
• 1/2 to 1 clove of garlic
• 3 T butter
• 1/2 C skim milk

Extra topping:

• French Fried Onions

To make the salsa, combine all ingredients in a large bowl and set aside for about 30 minutes before serving.

For the salmon, preheat the oven to 350. Wash each piece of fish and using a large plastic bag, marinate them with the Italian dressing until they are thoroughly covered. Then, place the salmon in a glass dish and pour remaining Italian dressing over the fish. I just used enough dressing to cover the pieces and poured a little extra in the bottom of the dish. Cook the salmon in the oven between 10 and 15 minutes (depending on thickness of fish).

To prepare the mashed potatoes, boil water in a deep pot, then drop the potatoes in. They should be completely submerged in the water. Cover and bring to a boil. Reduce the heat and let simmer until the potatoes are fork-tender. In a large dish, mash the potatoes until creamy smooth, add butter, milk and garlic.

When you have prepared the salsa, salmon and mashed potatoes, you are ready to assemble the dish! Drop a flattened bed of potatoes onto your plate


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