Lemon Broiled Salmon Steaks with a Mango Sauce

Salmon Steak with Mango Puree photoshop

Salmon is a great source of your omega-3 intake . It provides so many beneficial nutrients for your skin, hair, eyes and heart. Salmon  is an excellent source of vitamin B12, vitamin D, and selenium. It is a good source of niacin, omega-3 fatty acids, protein, phosphorus, and vitamin B6. It is also a good source of choline, pantothenic acid, biotin, and potassium. Woooweee, that is a lot of good for you nutrients in this pretty pink fish.

As our bodies can not make omega-3 fatty acids, the best way to obtain them is through the food we eat such as salmon. For optimal health benefits we should consume salmon about two times per week.Your best bet is to consume wild or organically farmed fish to avoid any additional pesticides, fungicides and excessive omega-6 consumption (which leads to inflammation) found in conventionally farmed fish. So when you go to your fishmonger make sure you ask about your salmon.

Although salmon has a stronger taste than other fish, it may be tamed by serving with such sweet purees as mango puree.  The broiling method I used for this recipe creates a nice crisp top, mellowing some of that “fish” taste but it’s the cool and refreshing mango puree that makes this dish over the top! The lemon adds a nice hint of tartness that balances out very well with the sweetness of the mango puree.

Keep things simple and healthy by serving this with a generous side of a mixed salad. This will be very fulfilling and also so healthy. You are getting your omega-3, protein and fruit all in one meal! You go girl/boy!!!!  Enjoy!

Lemon Broiled Salmon Steaks with a Mango Puree

Ingredients: Serves 4

  • 4 (6 ounce) salmon steaks
  • Kosher salt for seasoning
  • freshly cracked pepper for seasoning
  • 1 teaspoon grated lemon rind
  • 3 tablespoons fresh lemon juice, divided
  • 2 tablespoons extra virgin olive oil, divided
  • 1 teaspoon fresh rosemary or dried
  • cooking spray

 

Preparation:

Season salmon steaks with the salt and pepper. Place salmon steaks, lemon rind, 1 tablespoon lemon juice, 1 tablespoon oil, and rosemary in a large zip-top plastic bag. Seal and turn to coat. Chill 30 minutes.

Remove the salmon steaks from marinade, discarding marinade. Place them, on an aluminum foil-lined broiler pan  sprayed with cooking spray.

Broil fish 6 inches from heat 6 minutes and then carefully turning over  (I used tongs and a spatula) and cooking for an additional 4 minutes. After 3 minutes you may want to check them so they are not burning.

Whisk together remaining 2 tablespoons lemon juice and 1 tablespoon oil; drizzle evenly over fillets. Serve the salmon fillets over a schmear  (take a tablespoon of the sauce and quickly smear it onto a plate)of the mango puree.

Serve with a mixed salad and a slice of lemon.

Mango Puree

Ingredients:

1 fresh mango, peeled and pit removed

1 tablespoon sugar

1/2 teaspoon fresh lemon juice

 

Preparation:

Place all of the ingredients into a food processor and process until smooth. Taste to make any adjustments.

 

 

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