Chili Lime Salmon with Mango Pico

Lunch and Dinner

May 15

What does this food offer in terms of nutrients and physical nourishment?
Protein (salmon)
Carbohydrates (rice, fruit, veggies)
Fat (oil, salmon
Fiber (fruit, veggies, rice)
Other (salsa is a great source of vitamin C and antioxidants)

What does this food offer in terms of mental satisfaction through flavor, texture, and experience?
Juicy
Sweet
Tangy
Herby
Spicy
Acidic
Savory
Chunky
Tender
Light
Fresh

This is one of my all time favorite summer meals because it is so light, colorful, and bursting with bold fresh flavors! It’s simple to prep and only takes 15 minutes to cook — perfect for when you’re minimizing oven use in the warm weather! Plus, it pairs perfectly with a margarita!

Salmon is a great source of omega 3 fatty acids which have shown to have health benefits on cardiovascular disease, diabetes, cancer, mood disorders, some mental illnesses, age-related cognitive decline, and rheumatoid arthritis.

When choosing salmon, I recommend getting wild alaskan salmon. Wild caught salmon are able to eat smaller fish that are sources of EPA and DHA (forms of omega 3s, also found in salmon) whereas farmed fish often eat pellets and then are given omega 3 supplements to enrich their diet. Wild caught salmon will also be higher in astaxanthin, a caratenoid which gives salmon its beautiful bright red-orange color. Astaxanthin has antioxidant and anti-inflammatory benefits and is currently being researched for its skin health benefits.

Both farmed and wild caught fish contain omega 3s so if you’re unable to afford wild caught, it’s not the end of the world! I would recommend checking out the selection at Trader Joes, they typically have really affordable, high quality wild caught salmon.

Serve with guacamole as an appetizer for additional heart heathy fats!

Allergens: Fish

Servings: 2

Prep time: 30 minutes

Cook time: 15 minutes

Total time: 45 minutes

Ingredients

1/2 cup jasmine rice

1 cup water

2 - 4 oz wild salmon filet

1 tsp chili powder

Juice of 1/2 lime

1/2 tbsp avocado oil (or high-heat safe cooking oil of choice)

Salt and pepper to taste

Pico:

1 ripe mango, diced (here’s a tutorial on youtube of the method I use to cut them)

1/2 white onion, diced

4 roma tomatoes, diced

1/4 cup fresh cilantro, chopped

1 small jalapeño, deseeded (if spice sensitive) and chopped

Juice of 1/2 lime

Directions

Set oven rack to 6 inches from broiler. Preheat on high.
Combine the pico ingredients in a small mixing bowl, return to fridge until ready to serve. Tip: Prep the pico as far ahead as you can to allow it to meddle and infuse flavors. If you’re tight on time, consider buying a store-bought pico and adding in mango.
In a medium pot, combine rice and water and bring to boil. Reduce heat, cover and cook for 15 minutes, stirring occasionally.
On a parchment lined baking sheet, set salmon filets skin side down. Brush with oil and sprinkle chili powder, salt and pepper.
Broil for 10 minutes. Check on parchment paper regularly as it can burn if its too close to flame. Salmon should be lighter in color and the inside should be 145F. Finish salmon with a squeeze of lime.
Split rice in half between 2 plates, serve salmon over top and finish with a generous scoop of pico and fresh cilantro! Enjoy!