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Its Grilling Season!

Here is a recipe for GRILLED SALMON WITH MANGO SALSA. I recommend using wild- caught Pacific salmon for this recipe instead of farm-raised Atlantic salmon. Wild- caught fish is the more sustainable and nutritious option with fewer contaminants. If wild-caught salmon is not available, any wild-caught fish such as cod, halibut, or sole can be substituted. This is a colorful dish with many health benefits. Salmon is an excellent source of protein and essential omega-3 fats, and mangoes are an excellent source of Vitamins A and C. The herbs, vegetables, and lemon and lime juices in this recipe also have nutritional benefits. I recommend serving the salmon topped with mango salsa on a bed of brown or basmati rice with a side of grilled summer vegetables.

Ingredients:

For the marinade:

1/3 c. extra virgin olive oil

1 tbsp lemon juice

1 tbsp minced fresh dill

1 clove garlic

1 tsp ground black pepper

1/2 tsp mineral or sea salt

1-1 1/4 lb wild-caught salmon

For the mango salsa:

1 large ripe mango (peeled, pitted, and diced)

1/2 red bell pepper (diced)

2 tbsp red onion (minced)

1 tbsp fresh cilantro (chopped)

2 tbsp lime juice

1 tbsp lemon juice

salt and pepper to taste

Directions:

To prepare the marinade: whisk together all the ingredients in a bowl (except the salmon). Pour the mixture into a ziplock plastic bag. Add the fish and coat with the marinade. Squeeze out the air in the bag and seal the bag. Refrigerate for one hour.

To prepare the mango salsa: combine the mango, red pepper, red onion, and cilantro in a bowl. Add the lime and lemon juice and toss well. Season to taste with salt and pepper. Refrigerate until ready to serve.

Preheat the grill to medium heat and lightly oil the grate. Remove the fish from the marinade, and shake off any excess. Discard the bag and remaining marinade. Grill the fish until it is no longer translucent in the center and flakes easily with a fork. Top with the mango salsa and serve.

Notes:

  • If you use a fish other than salmon, I recommend grilling the fish in a non-stick metal grill basket to prevent it from sticking. You may need to turn the fish over to be fully cooked.

  • The fish can be baked in an oven preheated to 350 degrees instead of grilled. The cooking time depends on the thickness of the fish. The fish will be done if it is no longer translucent in the center and flakes easily when pierced with a fork - generally about 20-30 minutes.

  • Fresh parsley can be substituted for dill in the marinade.

  • If you want to add some heat to the salsa, add 1 jalapeno pepper (seeded and minced). Mix it in when combining the mango, pepper, and onion.


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