This recipe makes healthy eating a walk in the park. Not only is it delicious, simple and quick to put together, but it also delivers on the health front.
Salmon, for instance, contains a good amount of Omega-3 fatty acids. Two of them in particular – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – boast a long list of health benefits.
They have been shown to lower blood pressure, dampen inflammation and improve blood lipids’ profile (e.g. decrease harmful LDL cholesterol and lower total triglycerides). These properties make them an important part of a heart healthy diet.
DHA, in its turn, has been associated with improved cognitive function, memory and reaction time in adults. Importantly, DHA is a crucial nutrient for children, as it plays a major role in brain and eye development and can have positive influences of behaviour and academic performance.
Avocados are also a nutritional powerhouse. They contain a group of antioxidants known as carotenoids. High fat content of avocados, ensures that these carotenoids get well absorbed. There is a surprisingly high amount of fibre in avocados as well as good quantities of magnesium, folate and vitamin E.
Oven baked salmon with avocado and mango salsa (serves 2)
- 2 salmon fillets
- 2 ripe avocados
- 1 ripe mango
- 1 small red onion
- 2 table spoons of extra virgin olive oil
- 1 table spoon of lime juice
- 1 table spoon of finely chopped fresh coriander (optional)
- 200 gr green peas
- salt and chili pepper for seasoning
- Pre-heat the oven to 180 °C.
- Season salmon fillets with salt and pepper and bake in the oven until ready (approx. 20 minute).
- While the fish is cooking, make the salsa. Cut avocados in half, remove the pit, spoon the flesh out and dice. Peel and dice the mango and chop the onion very finely. Combine and add the dressing made of 1 table spoon of lime juice and 2 table spoons of extra virgin olive oil. Season with salt and chili pepper. Add coriander (if using).
- Cook the green peas.
- Serve the salmon fillets with peas and a portion of the avocado-mango salsa.
