SUMMER

Salmon with Mango-Citrus Salsa

Health Benefits of Citrus

The citrus family is a diverse and delicious collection of fruits that boast plenty of health benefits while adding layers of flavor to both sweet and savory dishes. Citrus fruits include:

  • Sweet oranges: Valencia, navel, blood orange, cara cara

  • Mandarins: Satsuma, clementine, tangor, tangelo

  • Limes: Persian, key lime, kaffir

  • Grapefruit: White, ruby red, oroblanco

  • Lemons: Eureka, Meyer

  • Other kinds: Citron, sudachi, yuzu, pomelos

Citrus fruits are an excellent source of vitamin C, a nutrient that strengthens the immune system and keeps your skin smooth and elastic. In fact, just one medium orange has all the vitamin C you need in a day! Citrus fruits also have good amounts of other vitamins and minerals that your body needs to function properly, including B vitamins, potassium, phosphorous, magnesium and copper.

Additionally, they are rich in plant compounds that have various health benefits, including anti-inflammatory and antioxidant effects. These compounds include over 60 varieties of flavonoids, carotenoids and essential oils, and they are responsible for many of citrus fruit’s health benefits. They are also low in calories and high in fiber!

ingredients

  • 1 large navel orange

  • 1 medium lemon

  • 2 tablespoons olive oil

  • 1 tablespoon capers, drained and coarsely chopped

  • 1-1/2 teaspoons minced fresh mint

  • 1-1/2 teaspoons minced fresh parsley

  • 1/4 teaspoon crushed red pepper flakes

  • 1/8 teaspoon plus 1/2 teaspoon salt, divided

  • 1/8 teaspoon plus 1/4 teaspoon pepper, divided

  • 1 medium mango, peeled and chopped

  • 1 green onion, thinly sliced

  • 4 salmon fillets (6 ounces each)

  • 1 tablespoon canola oil

Directions

  1. For salsa, finely grate enough peel from orange to measure 2 teaspoons; finely grate enough peel from lemon to measure 1/2 teaspoon. Place citrus zest in a small bowl. Cut lemon crosswise in half; squeeze 2 tablespoons lemon juice and add to bowl.

  2. Cut a thin slice from the top and bottom of orange; stand orange upright on a cutting board. With a knife, cut off peel and outer membrane from orange. Cut along the membrane of each segment to remove fruit.

  3. Add olive oil, capers, mint, parsley, pepper flakes and 1/8 teaspoon each salt and pepper to lemon juice mixture. Gently stir in mango, green onion and orange sections.

  4. Sprinkle salmon with the remaining salt and pepper. In a large skillet, heat canola oil over medium heat. Add salmon; cook 5-6 minutes on each side or until fish just begins to flake easily with a fork. Serve with salsa.

Enjoy!

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