This sweet and spicy meal contains omega-3 fatty acids that help to reduce inflammation and decrease our risk for disease.
Salmon is rich in essential omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Omega-3s play important roles in the body. For example, these fatty acids help to form our cell membranes, and essential DHA is particularly high in the brain, retina of the eye, and reproductive fluids (1). As essential nutrients, omega-3s must be consumed in the diet, because the body can not produce these fatty acids.
Health Benefits of this Dish
Salmon are common fish of the Salmonidae family, with various species that can be found in the North Atlantic or Pacific oceans, and the familiar Sockeye salmon (Oncorhynchus nerka) live along the northern Pacific coast (2).
In addition to healthy fats, salmon is a great source of protein for building muscle, healthy bones, and keeping us feeling full longer (satiated) (3).
High in selenium, salmon consumption can help the body to synthesize DNA, metabolize thyroid hormones, and support reproductive health (4).
As an excellent source of B vitamins, salmon helps the body produce energy, detoxify, and helps to control inflammation (5). Three and one-half ounces of wild salmon contains more than 100% of the daily value (DV) of vitamin B12, which is necessary for macronutrient metabolism, the formation of blood cells, and a healthy nervous system (6).
Wild salmon also provides potassium, an essential mineral that works with sodium in the body to regulate fluid balance and lower blood pressure (7).
Astaxanthin is a fat-soluble compound found in salmon that acts as an antioxidant, reducing oxidative damage, and has anti-inflammatory, antitumor, and anti-diabetic effects as well (8).
Mango (Mangifera indica) is a fruit with a large seed in the middle (drupe) and an impressive nutrient profile.
This low-calorie fruit contains many essential nutrients like vitamins B9 (folate), B6, and B3 (niacin), as well as fat-solubles like vitamins A, E, and K (9). These nutrients, and others like vitamin E, have immune-boosting effects as they work to reduce inflammation and oxidative stress in the body and strengthen the immune system (10).
The magnesium and potassium in mango help to maintain healthy blood flow and blood pressure levels to support heart health.
Antioxidants, found in mangos, like lutein and zeaxanthin help to support healthy vision as they protect the eyes and support eyesight (11).
High in polyphenols, mango may lower the risk for certain cancers like breast cancer, as the polyphenols, like mangiferin, demonstrate anti-cancer activity and also show a significant reduction of tumor volume and weight in animal studies (12).
Spiced Salmon with Mango Chutney Recipe:
8-12 ounces wild-caught Alaskan salmon
1 tbsp. ghee
3 cloves garlic, minced
¼ tsp. fresh oregano
½ tbsp. fresh parsley
1 ½ tsp. apple cider vinegar
1 pinch cayenne pepper
sea salt, and black pepper to taste
2 cups mango, diced
¼ cup onion, diced
4-5 cloves garlic, minced
1 tbsp. ginger, minced
1 tbsp. apple cider vinegar
½ tsp. red pepper flakes
sea salt, and black pepper to taste
Combine all of the ingredients in a medium saucepan and cook over medium-low heat, covered, for about 20 minutes.
Season the salmon with sea salt, black pepper, oregano, and cayenne pepper, and place in a cast-iron skillet and pan-fry the salmon (using a bit of water on the bottom of the pan) for about 1 minute on each side. Add the ghee, garlic, and apple cider vinegar, to the pan and saute until browned.
Place the skillet in the oven and finish off under the broiler for about 1-2 minutes or until browned on the top.
Top with the fresh parsley and serve with the mango chutney. (Serves 2)
*This dish pairs nicely with a salad like this simple summer tomato salad.
Here’s another salmon dish.