Healthy Recipes: Pan-Seared Salmon with Strawberry Salsa
Diet has everything to do with your health, especially if you suffer from joint inflammation. A 2005 study in Arthritis & Rheumatism found that among overweight and obese adults with knee osteoarthritis, each pound shed resulted in a four-fold reduction in the load exerted on the knee. In other words: if you're overweight, losing one pound would take four pounds of pressure off your knees – and losing 10 pounds would take 40 pounds of pressure off your knees.
That’s enough to put a spring in your step!
Eating the right stuff to fight joint inflammation means avoiding fatty, fried foods and sticking with lots of antioxidant-rich veggies, fruits, whole grains and lean protein. Boost your intake of omega-3s and you’ll be ahead of the game – studies show that a diet rich in essential fatty acids go a long way toward balancing your body’s natural inflammation response.
Salmon is one of the best sources of omega-3s. Here is a delicious recipe that you’ll want to add to your summer menu, because it takes advantage of strawberry season with a lovely fruit salsa loaded with vitamin C. It’s easy and quick – from stovetop to table in less than 30 minutes!
Pan-seared Salmon with Strawberry Salsa:
Prep time: 25 minutes
1 8 oz. container strawberries, tops removed, chopped
2 scallions (green and white parts), thinly sliced
2 Tbs. chopped fresh cilantro
Juice of 1 lime
1 small jalapeno pepper, seeded and finely chopped (optional)
Salt and freshly ground pepper
4 small salmon filets (with or without skin, about 1 1/3 pounds total)
2 tsp. olive oil
Salsa recipe: Stir strawberries, scallions, cilantro, lime juice and jalapeno (if using) together in a small mixing bowl, and season to taste with salt and pepper. Set aside.
Pan-seared salmon: Heat a large nonstick skillet over medium-high heat. Pat salmon dry with paper towels, then rub fish on both sides with oil and season with salt and pepper. When the pan is hot, add salmon, skin-side-up if applicable. Cook for 3 to 4 minutes, or until salmon is nicely browned. Gently flip the fish over and cook another 3 to 5 minutes, depending on thickness of filets, until cooked through. As a general rule, fish takes about 10 minutes to cook (total) per inch of thickness.
Transfer fish to a serving plate, and top with salsa. Serve immediately.
Do you have a favorite salmon recipe to share with us?