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15-Minute Salmon with Mint Salsa
This is a delicious way to add an excellent source of selenium, omega-3 fatty acids, and vitamin D to your Healthiest Way of Eating. The spicy and flavorful salsa is easy to prepare and is a perfect complement to the rich taste of salmon. You may even want to double the salsa recipe to have extra salsa on hand.
15-Minute Salmon with Mint Salsa Prep and Cook Time: 15 minutes

Ingredients:

Directions:

  1. To Quick Broil salmon: Preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
  2. Chop garlic and let sit for 5-10 minutes to bring out its health-promoting properties.
  3. Rub salmon with 2 tsp fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
  4. When pan is hot, use a hot pad to pull out the pan from the heat and place salmon on it, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly (usually about 7 minutes for every inch of thickness). Salmon does not need to be turned. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
  5. Mix together salsa ingredients in a bowl, and set aside. Serve on top of Quick Broiled salmon.
Serves 4

Serving Suggestion: Serve with Romaine & Avocado Salad and Brown Rice

To ensure moistness in your salmon, start by choosing salmon filets that are from the thickest part of the fish. Because oven temperatures vary, check your salmon for doneness about 1-2 minutes before you think it will be done. You can do this by sticking the tip of a sharp knife into the filet. The flesh will separate easily and it should look pink in the center. You want to cook it slightly less than how you want to eat it, as it continues to cook after you remove it from the heat. It is important that the pan has had sufficient time to get very hot. This will seal in the moisture. Salmon is best served cooked medium.

The flavors of the ingredients of the salsa blend together better if they are chopped finely.

Nutritional Profile

15 Minute Salmon with Mint Salsa
1.00 serving
(234.15 grams)
Calories: 387

NutrientDRI/DV


 vitamin D123%

 selenium114%




 protein70%



 biotin33%




Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 15-Minute Salmon with Mint Salsa is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

15 Minute Salmon with Mint Salsa
1.00 serving
234.15 grams
Calories: 387

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin B125.09 mcg2129.9excellent
vitamin D493.29 IU1235.7excellent
selenium62.60 mcg1145.3excellent
omega-3 fats2.51 g1054.9excellent
vitamin B313.63 mg854.0excellent
phosphorus506.93 mg723.4very good
protein34.83 g703.2very good
vitamin B60.75 mg442.1good
magnesium169.21 mg422.0good
biotin9.94 mcg331.5good
vitamin C22.13 mg301.4good
vitamin A264.75 mcg RAE291.4good
pantothenic acid1.40 mg281.3good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 15-Minute Salmon with Mint Salsa

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