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Salmon with Pineapple Salsa

 

By now you probably know that we are girls who love fish and seafood.  Lyssie is obsessed with sardines, to put it mildly (she could eat them at every meal and be happy as a clam.).  Tammy tends to think that it’s not only the taste that Lyssie loves and that they’re a great source of inflammation-fighting omega-3s, but she feels like we have a lot in common with the little guys since we’re small too –only 5-foot-2, and that’s on a good day. 😊

As registered dietitians, we’re always encouraging our clients to get more omega-3 fatty acids, and since we know that having them eat sardines at every meal may not fly, we’re always creating recipes that help them to get their omega-3s.  We created this salmon recipe for that very reason.  We love the combination of the sweet, crunchy salsa with the rich salmon.

Interested in more healthy salmon recipes?  Please feel free to search our site.  And here are a few to try:

DIY Brown Sushi Salmon Rolls

Soy Ginger Salmon

Buffalo Salmon

 

Omega-3s.

 You’ve heard you need ‘em.

 Wonder Why?  

 

Here’s what omega-3s can do:

  • help lower high triglycerides and reduce the risk of heart disease.
  • ease the pain or rheumatoid arthritis by fighting inflammation and reducing join pain and stiffness.
  • help to fight mild depression. Research has shown that people with low levels of omega-3’s have higher rates of depression.
  • Research shows promise in improving symptoms of asthma, ADHD, Alzheimer’s disease and dementia.
  • Pregnant? Don’t skip on omega-3’s
    • DHA, one of the critical omega-3 fatty acids found in fatty fish (EPA is the other one) is essential for brain and eye health of infants

 

While we’re throwing back salmon and sardines 😉 if they ain’t yo thang, you can always try these other great omega-3 sources:

  • Anchovies
  • Bluefish
  • Herring
  • Mackerel
  • Sturgeon
  • Lake trout
  • Tuna

However, before fishing for other ways to get your omega-3s with the options above, we think you should try this easy recipe and see if you love it like we do! 🙂

 

Salmon with Pineapple Salsa (We use wild salmon whenever we can—they contain more beneficial omega-3 fatty acids and they contain fewer contaminants as well.)

 Yield: 1 serving

Ingredients

4 oz salmon filet

1/2 tsp ground cumin

1 lime

1/4 cup diced pineapple

2 tbsp diced red onion

1 tbsp chopped cilantro

For serving ½ cup cooked brown rice, 1+ cups steamed veggies

 

Directions

Preheat oven to 375. Place the salmon filet on a foil-lined baking sheet. Sprinkle with the cumin and squeeze half of the lime over the top. Bake for about 10 minutes, until cooked through.

Meanwhile, mix together the juice of the other half of the lime with the pineapple, red onion, and cilantro.

When the salmon is done, top it with the salsa and serve alongside brown rice and veggies.

 

Nutrition facts per serving (salmon + salsa with ½ cup brown rice): 347 calories, 9 grams fat, 1 gram saturated fat, 50 grams sodium, 44 grams carbohydrate, 4 grams fiber, 27 grams protein.

Enjoy!

 

Nutrition facts per serving (without brown rice – just salmon and salsa): 197 calories, 7.5 grams fat, 1 gram saturated fat, 50 grams sodium, 9.5 grams carbohydrate, 1 gram fiber, 23 grams protein

Salmon with Pineapple Salsa
 
Nutrition facts per serving (salmon + salsa with ½ cup brown rice): 347 calories, 9 grams fat, 1 gram saturated fat, 50 grams sodium, 44 grams carbohydrate, 4 grams fiber, 27 grams protein.
Author:
Serves: 1
Ingredients
  • 4 oz salmon filet
  • ½ tsp ground cumin
  • 1 lime
  • ¼ cup diced pineapple
  • 2 tbsp diced red onion
  • 1 tbsp chopped cilantro
  • For serving
  • ½ cup cooked brown rice, 1+ cups steamed veggies
Instructions
  1. Preheat oven to 375. Place the salmon filet on a foil-lined baking sheet. Sprinkle with the cumin and squeeze half of the lime over the top. Bake for about 10 minutes, until cooked through.
  2. Meanwhile, mix together the juice of the other half of the lime with the pineapple, red onion, and cilantro.
  3. When the salmon is done, top it with the salsa and serve alongside brown rice and veggies.

Buffalo Salmon

Hello Salmon Lovers! (and even those who would like to convert, we’ve got just the recipe for you! ;)) Perhaps you’re more of a fan of Buffalo wings than Salmon, but if you’re looking to get some heart healthy protein with some omega-3s, this Buffalo Salmon may just be your gateway recipe!

 

And we, both registered dietitians, personal trainers and veggie lovers, didn’t always love salmon.  We know!–you’re probably thinking blasphemy! And how could this be? The Nutrition Twins didn’t always love salmon?!  But the truth is we pride ourselves in being open-minded and after seeing how much our salmon suggestions were able to help our clients to lose weight, lower their cholesterol among other positive things, we started to incorporate a lot more salmon into our world.  And as formerly, super picky little girls, we can’t help but feel proud that we no longer just eat tuna and the white fish.  In fact, you may remember Lyssie even has a whole new adventurous fish love that you can check out here –and salmon has also entered into our lives! This recipe is just one that may help if you are on the salmon fence–or you may also enjoy these fish recipes Soy Ginger Salmon, or this Blackened Wild Flounder.

 

Plus, who doesn’t want more omega-3s for heart health benefits and the anti-inflammatory benefits—that can help with everything from your joints to even your skin?! And really, how low can you go, buffalo…salmon? Only 189 Calories, woot woot!

Buffalo_Salmon_collage_writing
By now you probably already know our fantastic friends Kimberly and Chris who shared their awesome Pizzeria at Home and their Soy Ginger Salmon (Thank you both from us all!). They sent us their photos and we were already hooked and knew we needed to make it! They found their recipe on Epicurious and we made our own lightened up version! Hello Buffalo Salmon!
Buffalo Salmon

Makes 4 servings
Ingredients
1 pound piece salmon fillet with skin
2 Tbsp light butter made from blended plant oils, no hydrogenated oil
3 tbsp hot sauce, (We used a low-sodium variety to keep the sodium down, which we recommend and our tastes buds are used to—yours can adjust too in 3 weeks training too, if you’d like :)), otherwise one such as Frank’s Redhot works, just know the sodium will be higher than listed below))
1/8 teaspoon pepper
Dash of salt, to taste, optional
4 tbsp panko (Japanese bread crumbs)
1/4 teaspoon paprika, optional
Oil in spray can for spritzing

 

Preparation

1. Preheat oven to 425°F.
2. Lightly spritz a shallow baking pan with oil.
3. In a small sauce pan over medium heat melt the butter, hot sauce, paprika, and pepper and salt if you are using.
4. Set aside about half the sauce.

5. Add the salmon to the baking pan, skin side down. Brush the salmon with half of the sauce. Season with pepper and a dash of salt if you are using.
6. Sprinkle the panko bread crumbs on top of the fish and spritz with oil.  Place in oven until the panko turns light brown/golden and until the fish is cooked through about 15 minutes.
7. Drizzle remaining sauce on top. Serve and Enjoy!

 

We suggest serving this with a green veggie and a little bit of a whole grain for some wholesome, quality energy –boosting carbs and fiber ;)! Oh yeah!

We eat it without the skin so the nutritional information reflects that!
Nutrition Fact Per Serving (with low-sodium hot sauce and without salt to taste): 189 calories, 3 g carbohydrate, 22 g protein, 10 g fat, 2 g saturated fat, 521 mg sodium, 0 g fiber

 

Buffalo_salmon_raw, foil_logo

 

 

 

Buffalo_salmon_raw_no_saucecont

Buffalo_Salmon_Spinach

Buffalo Salmon_spin&coleslaw

Buffalo Salmon
 
Hello Salmon Lovers! (and even those who would like to convert, we’ve got just the recipe for you! ;)) Perhaps you’re more of a fan of Buffalo wings than Salmon, but if you’re looking to get some heart healthy protein with some omega-3s, this Buffalo Salmon may just be your gateway recipe! Plus, who doesn’t want more omega-3s for heart health benefits and the anti-inflammatory benefits—that can help with everything from your joints to even your skin!
Author:
Serves: 4
Ingredients
  • 1. Preheat oven to 425°F. .
  • 2. Lightly spritz a shallow baking pan with oil.
  • 3. In a small sauce pan over medium heat melt the butter, hot sauce, paprika, and pepper and salt if you are using.
  • 4. Set aside about half the sauce.
  • 5. Add the salmon to the baking pan, skin side down. Brush the salmon with half of the sauce. Season with pepper and a dash of salt if you are using.
  • 6. Sprinkle the panko bread crumbs on top of the fish and spritz with oil. Place in oven until the panko turns light brown/golden and until the fish is cooked through about 15 minutes.
  • 7. Serve drizzling remaining sauce on top. Yum and Enjoy!
Instructions
  1. Preheat oven to 425°F.
  2. Lightly spritz a shallow baking pan with oil.
  3. In a small sauce pan over medium heat melt the butter, hot sauce, paprika, and pepper and salt if you are using.
  4. Set aside about half the sauce.
  5. Add the salmon to the baking pan, skin side down. Brush the salmon with half of the sauce. Season with pepper and a dash of salt if you are using.
  6. Sprinkle the panko bread crumbs on top of the fish and spritz with oil. Place in oven until the panko turns light brown/golden and until the fish is cooked through about 15 minutes.
  7. Drizzle remaining sauce on top. Serve and Enjoy!
Nutrition Information
Serving size: 1 Serving Calories: 189 Calories Fat: 10 g Saturated fat: 2 g Carbohydrates: 3 g Sodium: 521 mg Fiber: 0 g Protein: 22 g

Lemon Dill Salmon

Growing up, our mom always made a chicken and veggie soup with dill. Recently we were at a restaurant where we both ordered salmon. We both instantly said that it reminded us of flavors of our mom’s cooking—we recognized the dill immediately!) and we knew we had to make Dill the next Culinary Corner spice–especially after you told us you loved it in our Skinny Egg Salad Sandwiches –thank you! 🙂 🙂

Dill Weed Salmon

Dill is also known as dill weed and is made of the green leaves from the dill plant and has an aromatic and pleasant smell with a warm taste. It’s in the parsley family and if you’ve used it before, you realize that it’s one of those flavors that seems to lose it’s’ flavor quickly, so we recommend that if you buy it fresh and, use it right away. It’s great in eggs, soups and with meats and fishes and you’ve likely had it in a potato, egg or tuna salad. It’s popular in Mediterranean dishes and Eastern Europe (probably a reason our mom was throwing it in her soup–she learned from her Eastern European mom!)

Pssst…if you’re not a fan of dill or are looking for other of our salmon recipes check out our Buffalo Salmon and Soy Ginger Salmon  or our Dijon Salmon Cakes!

Dill’s Health Benefits—Two of Our Faves:

• Thanks to it’s’ volatile oils it helps neutralize certain carcinogens, such as the benzopyrenes that are part of cigarette smoke, charcoal grill smoke, and the smoke produced by trash incinerators.

• It helps protect the body against oxidized molecules that damage it. (Yet another way that dill fights against cancer!)

So if you don’t already have dill weed in your kitchen, next time you go to the grocery store pick some up so you can whip up this Lemon Dill Salmon!!
Lemon Dill Salmon
Serves: 2

Ingredients

2 salmon fillets (3 oz. each)
Oil in a spray jar (we put our own oil in a spray container and recommend this)
2 Tbsp fat free Greek yogurt or sour cream
2 tsp dill weed, dried or 2-1/2 Tbsp chopped fresh dill
1 1/2 tsp lemon juice

Directions

1. To make the dill weed sauce, stir yogurt (or sour cream), lemon juice and dill until well-mixed. Refrigerate until salmon is prepared.
2.To cook the salmon fillet; heat up the grill or broiler. Once heated, spray moderately with oil.
3. Cook salmon steaks until flaky and lightly brown, flipping only once.
4.Remove fillet from grill once done. Pour dill sauce on top, spreading evenly between both salmon fillets.

5. Enjoy!!

Nutrition Facts: 140 calories, 3 g fat, 0 g saturated fat, 62 mg sodium, 2 g carbs, 0 g fiber, 0 g sugar, 17 g protein

For more than 100 delicious recipes like this, a 10-day Weight Loss Jumpstart and Detox Plan, plus a GET HEALTHY plan please check out The Nutrition Twins’ Veggie Cure

 

Lemon Dill Salmon
 
Nutrition Facts: 140 calories, 3 g fat, 0 g saturated fat, 62 mg sodium, 2 g carbs, 0 g fiber, 0 g sugar, 17 g protein
Author:
Serves: 2
Ingredients
  • 2 salmon fillets (3 oz. each)
  • Oil in a spray jar (we put our own oil in a spray container and recommend this)
  • 2 Tbsp fat free Greek yogurt or sour cream
  • 2 tsp dill weed, dried or 2-1/2 Tbsp chopped fresh dill
  • 1½ tsp lemon juice
Instructions
  1. To make the dill weed sauce, stir yogurt (or sour cream), lemon juice and dill until well-mixed. Refrigerate until salmon is prepared.
  2. To cook the salmon fillet; heat up the grill or broiler. Once heated, spray moderately with oil.
  3. Cook salmon steaks until flaky and lightly brown, flipping only once.
  4. Remove fillet from grill once done. Pour dill sauce on top, spreading evenly between both salmon fillets.
  5. Enjoy!!