Easy Grilled Salmon with Mint Mango Salsa
I generally don't like to put an emphasis on the health benefits of any ONE food, because research tells us that VARIETY is what can really impact our health and help prevent chronic disease. That being said, salmon is one of my favorite foods from a health standpoint.
It's a great protein source, just make sure you buy sustainably.
It's one of the best (and safest) sources of easily absorbable omega-3's available. Tuna is another great option, but can have a lot of mercury which in excess can make us sick.
And of course, it's loaded with a ton of other essential vitamins and minerals.
For all these reasons - I love to have as many delicious salmon recipes as possible, so I can keep it in rotation weekly without getting tired of it.
In order to reap the benefits of omega-3's, experts recommend that:
Adults eat at least two portions (a total of 8 ounces) a week.
Children eat up to 4 ounces per week.
For Salmon -
4 salmon fillet pieces, skin on (about 6 ounces each)
Kosher salt, to taste
For Marinade -
⅓ cup extra virgin olive oil
Juice of 1 lemon
10 to 15 fresh mint leaves, chopped
5 garlic cloves, minced
1 tsp ground coriander
½ tsp ground cumin
¼ tsp ground turmeric
½ tsp black pepper
Kosher salt, a pinch
For Mint Mango Salsa -
2 mangoes diced
½ seedless English cucumber hot house cucumber, chopped
1 avocado, diced
20 fresh mint leaves chopped
¼ cup finely chopped red onion
Juice of ½ lemon
Season salmon with kosher salt on both sides and place, flesh side up, in a casserole dish deep enough to hold the marinade.
Make marinade: In a bowl, add EVOO, lemon juice, mint, garlic, spices, and salt. Whisk to combine.
Pour marinade over salmon and let sit in room temperature for 20 minutes (or, if you have the time, cover and refrigerate for 2 hours).
Meanwhile, make mango salsa. In a bowl, add mangoes, cucumber, avocado, fresh mint, red onions, and lemon juice. Toss to combine. Set aside. (If you don't plan to eat for a few hours, cover salsa and refrigerate until ready to use.)
Heat an outdoor gas grill on medium high. Make sure grates are generously oiled. You can also pan fry (set to medium high heat).
Arrange salmon fillets on hot grill, flesh side down first (this way, they'll get some nice grill marks while the fish is still firm.) Close the grill lid. Cook 1-3 minutes on the first side, depending on how thick the fillets are. DO NOT move the salmon fillets until you are ready to turn them over.
Look for grill marks on the fish, and where the fish is closest to the grill, you should see a small layer of opaque (cooked) flesh. Using tongs and a metal spatula, carefully turn the fish over so it is now skin-side down. Now, turn heat down to medium. Close the grill lid. Cook for another 2-5 minutes, again depending on the thickness of the fillets. Salmon is ready when it is barely opaque throughout.
Remove from grill and serve with mango salsa!
Compliments to @themediteraneandish for the recipe inspo!