Easy + Healthy Summertime Eats

Our friends over at BasilHealth shared this delicious and healthy recipe with us. ENJOY!

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Broiled (or BBQ) Salmon with Mango Salsa

Summertime means hotter days that are perfect for getting out the grill and eating a bit lighter using in-season fruits and veggies, and healthy proteins. To us, salmon is the perfect choice for a hot summer day. Salmon’s high omega-3 content helps improve control of the body’s inflammatory processes, decreases the risk of heart problems, and leads to better cell and brain function (among other things). The fish also contains tons of B vitamins, which support energy production, and vitamin D, which is important for bone health and blood sugar control.

What we like best with this nutrient-rich fish is a tangy salsa made of mango and kumquats. For this recipe, we chose to broil the salmon because it cooks so quickly and perfectly in the boiler. Since the fish cooks in just about 10 minutes, the kitchen won’t be too warm for too long. Plus, preparing it with a bit of oil and some dry rub makes for quick prep and clean up, without all the mess of marinating and basting.

You can also grill the fish on the barbecue with the exact same prep and ingredients--just wrap it up in tinfoil before throwing it on. We like this salmon equally served hot or cold.

Broiled Salmon + Mango Kumquat Salsa Yields: 2 servings Salmon Ingredients:

  • 16 oz raw wild caught or sustainably farmed salmon

  • 1 1/2 Tbsp olive oil

  • 1/2 Tbsp lemon pepper

  • 1/2 Tbsp powdered ginger

  • 1/2 Tbsp dried herbs or spices of choice

  • Sea salt + pepper to taste

Instructions:

  1. Preheat oven to broil setting.

  2. On a cookie sheet, prep the salmon. Keep the skin on, with that skin side facing down. (Line the cookie sheet with tin foil if desired to make cleanup easier.)

  3. Evenly pour olive oil over the entire fish, so it pours over the sides.

  4. Next, sprinkle/shake all your herbs and rubs onto the top of the fish and olive oil, including salt and pepper. (See photo)

  5. Broil fish until insides aren’t pink anymore but rather a light peach color. This should only take about 10 minutes. Keep an eye on it and set a timer.

Mango Salsa Ingredients:

  • 1 large really ripe mango, peeled and chopped

  • 5 or 6 kumquats, seeds removed, chopped

  • 1/2 jalapeno pepper, chopped (or less for less heat)

  • 1 Tbls orange juice, bottled or fresh squeezed

  • 1 whole avocado, skin + seed removed, sliced

  • 1/4 cup chopped cilantro

  • 2 Tbsp chopped red onion (or any onion on hand)

  • salt + pepper, to taste (optional)

Instructions:

  1. Put all ingredients into a large bowl and mix well.

Serve the salmon with about a half cup of salsa. There will be some salsa left over--it’s delicious with corn, plantain or just about any other kind of chip.

Enjoy!

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