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Summer Fishing

Salmon with strawberry salsa packs nutrients and flavor into a light meal

The dish combines a bright mixture of strawberries, kiwi and cucumber with the rich flavor of salmon. - PHOTO COURTESY WHOLE FOODS MARKET
  • Photo courtesy Whole Foods Market
  • The dish combines a bright mixture of strawberries, kiwi and cucumber with the rich flavor of salmon.

Summer has diners seeking healthy but gratifying meals, and Whole Foods' Health Starts Here program has a simple recipe that illustrates how filling a plate with colorful fresh ingredients is the easiest way to feed the body, mind and soul.

  The idea is simple. Fill a plate with nutritious ingredients that have a higher proportion of nutrients and fewer calories. Baked salmon with spinach and strawberry salsa is an approachable recipe perfect for summer that's fun and simple yet unique enough to leave guests intrigued and satisfied. Salmon is packed with omega-3 fatty acids, which are important for brain development and heart and mental health. Any salmon variety will suffice for this dish.

  The recipe incorporates spinach, which is full of phytonutrients, minerals, vitamin A, which supports vision and the immune system, and vitamin K, which strengthens the cardiovascular system.

  As the topper and a source of additional beautiful color, strawberry salsa provides a lot of nutrients from simple ingredients. Strawberries are low in saturated fat, cholesterol and sodium. They are a good source of folate and potassium and an even better source of dietary fiber, vitamin C and manganese. This powerful antioxidant fruit promotes healthy blood sugar levels and exhibits anti-inflammatory phytonutrients. With a high fiber content, the kiwi contains large amounts of vitamin C, as much potassium as bananas and a good amount of beta carotene. Cucumber is low in calories, has no fat, cholesterol or sodium, and is high in fiber. It promotes clear skin, helps reduce undereye swelling and relieves sunburn. A jalapeno not only adds flavor to the dish, but also contains capsaicin, which helps relieve congestion, reduce inflammation, lower cholesterol and alleviate pain from migraines and sinus headaches.

Baked salmon with spinach and strawberry salsa

Serves 4

4 (3-ounce) salmon fillets, skin removed

1 teaspoon lemon zest

1 pound strawberries, diced

2 kiwifruits, peeled and diced

1 cucumber, diced

1 jalapeno, seeded and minced

2 tablespoons chopped fresh mint leaves

2 tablespoons fresh lemon juice

1 pound baby spinach leaves, rinsed but not dried

Preheat oven to 350°F. Place salmon on a baking sheet and sprinkle with lemon zest. Bake 15 to 18 minutes or until cooked through. Meanwhile, place strawberries, kiwi, cucumber, jalapeno, mint and 1 tablespoon lemon juice in a medium bowl and toss until combined. Set aside. Heat a large, high-sided skillet over medium heat. Add spinach, with water still clinging to leaves, cover and cook 5 minutes or until wilted, stirring occasionally. Stir in remaining lemon juice. Divide spinach among plates. Top with salmon and salsa and serve.

Per serving: 240 calories (50 from fat), 6g total fat, 1g saturated fat, 45mg cholesterol, 220mg sodium, 29g total carbohydrate (9g dietary fiber, 10g sugar), 21g protein

Recipe by Whole Foods Market Health Starts Here Program

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