Recipes

Tropical Pan-Seared Salmon | mercury

Greetings All!

Seafood low in mercury is important to consume at least twice per week (or 12 oz). Exposure to high mercury levels is detrimental to your health. Why, you ask? Mercury can cause serious neurological complications that are sometimes irreversible, especially for pregnant or nursing women. I will go into more of that later. This was one of my contributions this week. Extremely delicious. Y’all know how I do. Let’s go: 

Yields 2 Servings

Total Prep/Cook Time: 20 minutes tops!

You will need:

  • 5 oz fresh salmon (not frozen)
  • 2 oz fresh mango, chopped
  • 1 oz fresh lemon juice
  • 1 oz cucumber, finely chopped
  • 1 oz red onion, finely chopped
  • 1 oz fresh basil, chopped
  • 1 oz extra virgin olive oil
  • 1 tsp organic honey
  • 1 tsp blackened old bay seasoning
  • 1 tsp garlic powder
  • 1 tsp onion powder

Directions:

  1. Salmon
    • season salmon with old bay, garlic powder, and onion powder
    • heat olive oil in sauce pan on medium heat
    • pan sear salmon (skin down) for 5-6 minutes
    • flip to other side, pan sear for 2-3 additional minutes (note: the minutes are just an estimate, keep a close eye on it because it all depends on the thickness of your salmon)
    • a good rule of thumb to know it’s done is that it will flake easily with a fork
  2. Salsa
    • toss honey, basil, cucumber, mango, and lemon juice in small bowl
    • top salmon with salsa (I let the ingredients sit out for a few hours so the salsa would be room temperature; however, it’s completely preferential)
    • Enjoy (there was some leftover salsa that I used in a salad the following day :))

Health Benefits mango salsa salmon

  • low in sodium
  • very high in magnesium
    • low levels of magnesium can cause you to have cramps and may also lower your anxiety
  • very high in phosphorus
  • very high in selenium
  • high in vitamin A
  • very high in vitamin C

The DHA (docosahexaenoic acid) is an omega-3 fatty acid found in salmon that researchers believe will assist in decreased levels of depression, hostility in teenagers, as well as reversals of cognitive decline in the elderly.

Harvard researchers have found that pregnant or nursing women consuming 2 servings of fish (low in mercury) per week is sufficient for conception and the development of their babies.

NOTE: spinach and zucchini squash not included in nutrition facts

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Be well,

Kiara

 

 

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