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Salmon With Pomegranate Salsa

Published by Cheryl Mussatto, MS, RD, LD on Sep 3, 2021

A sensory sensation bursting with zesty sweet and savory flavors everyone will love

 

There was a time in my life, when eating fish, especially salmon, was a rarity. Growing up on a Kansas farm, it was fields of wheat, oats, and soybeans that dominated alongside pastures of cattle peacefully grazing on big bluestem and switchgrass flourishing in the Flint Hills. Let’s just say, the meat department at my small town grocery store was filled with various cuts of beef, pork, and poultry without a fresh salmon in sight.

But thankfully many years ago, my taste buds were introduced to the savory appeal of perfectly baked or grilled, tender fresh salmon.  And if you love salmon as much as I do now, this recipe is for you. It’s a great option, especially if you’re looking for different ways to prepare this heart healthy fish, or to try unique toppings to serve it with. And yes, salmon is now a regular on my menu rotation, along with beef, pork, and poultry.

Salmon with pomegranate salsa is a “fit for a king” treat and a feast for your eyes. From the peachy color of the salmon, to the bright, ruby-red pomegranate seeds, to the vibrant green of fresh dill, it’s a refreshing and beautiful blend energizing all your senses.

Speaking of the “vibrant green of fresh dill,” be sure to choose bunches that are aromatic, bright green, and firm.  Store fresh dill in the refrigerator wrapped in a paper towel for 2 to 3 days and just before you’re ready to use it, wash and dry it well.

And let’s not forget what a superior food both salmon and pomegranates are. Here’s a look at several key nutritional advantages each have to offer:

Salmon:

  • A powerhouse of high quality protein helping maintain muscle mass
  • Abundant in omega-3 fatty acids promoting healthy joints and skin while reducing risk of heart disease
  • An impressive source of selenium, a mineral important for cognitive function, a healthy immune system, and supporting thyroid health

Pomegranate seeds:

  • High levels of antioxidants helping reduce inflammation
  • Contains phytochemicals protecting against heart disease
  • Has anti-tumor potential of preventing development and progression of prostate cancer

And did I mention that this recipe is one of 124 other scrumptious dishes in my book, The Heart Disease Prevention Cookbook, based on the Mediterranean diet for a healthier you.  Eating right doesn’t have to be a challenge.  Based on proven science supporting the link between heart health and the Mediterranean diet way of eating, this comprehensive cookbook offers an in-depth look at the causes of heart disease, why, and how the Mediterranean diet has been shown to work for decades, and other steps you can take for long-term heart health. And with 125 beginner-friendly, easy-to-prepare recipes with minimal prep time and ingredients you can find at your local store, you’re well on your way to eating delicious foods your body needs with heart health in mind.

If you’re ready to include more heart healthy eating starting with an appealing, flavorful and ready-to-eat meal within 15-20 minutes (salmon takes almost no time to cook), let’s take a look at how to put together this exceptional recipe.

 

Salmon With Pomegranate Salsa

A sensory sensation bursting with zesty sweet and savory flavors everyone will love
Course Main Course
Cuisine Mediterranean
Servings 4 1 salmon fillet with a 1/2 cup of salsa
Calories 237 kcal

Ingredients
  

  • 4 4-ounce salmon fillets
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon sea salt divided
  • ¼ teaspoon freshly ground black pepper
  • 4 slices lemon
  • ½ cup pomegranate seeds
  • 1 cucumber chopped
  • ¼ red onion chopped
  • 2 tablespoons chopped fresh dill
  • Juice of ½ lemon

Instructions
 

  • Preheat oven to 450 degrees F.
  • Place salmon fillets on a rimmed baking sheet. Brush with the olive oil and season with ½ teaspoon of salt and the pepper. Top each with a lemon slice.
  • Bake until the salmon is opaque and flaky, about 15 minutes.
  • While the salmon cooks, in a medium bowl, combine the pomegranate seeds, cucumber, onion, dill, lemon juice, and remaining ½ teaspoon of salt.
  • Serve the salmon topped with the salsa.
  • For a nutritional boost: Add ¼ cup of chopped walnuts to the salsa to add texture and an additional boost of heart-healthy fats.

Notes

Nutrition per serving: Calories – 237; Total Fat – 12 grams; Saturated Fat – 2 grams; Cholesterol – 85 milligrams; Carbohydrates – 10 grams; Fiber – 3 grams; Protein – 24 grams; Sodium – 640 milligrams

 

 

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Cheryl Mussatto, MS, RD, LD

Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in Dietetics and Nutrition from the University of Kansas and a bachelor’s degree in Dietetics and Institutional Management from Kansas State University. She is a clinical dietitian for Cotton O’Neil Clinics in Topeka and Osage City; an adjunct professor for Allen Community College, Burlingame, KS where she teaches Basic Nutrition; and is a freelance writer and blog contributor for Dr. David Samadi, Urologic Oncologist Expert and World Renowned Robotic Surgeon in New York City. Cheryl is also the author of The Nourished Brain, The Latest Science on Food’s Power for Protecting the Brain from Alzheimers and Dementia and The Prediabetes Action Plan and Cookbook, both available on Amazon in Kindle and paperback editions.

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