This recipe is full of tasty eye-healthy gems. Packed with Vitamins A and C, citrus helps keep the eye tissues and cells healthy, helping reduce the risk of AMD and cataracts. Salmon is rich in two types of Omega-3 fatty acids also known to help with eye health. Serve these together or separately for healthy eyes.
Course: Main Course
For the salsa:
- 3 oranges
- 1 grapefruit
- 1 tbsp fresh lime juice
- 1/2 large red pepper, diced
- 2 serrano chiles, ribs and seeds removed, finely diced
- 1/2 medium to large red onion, diced
- 1-2 tbsp honey, maple syrup, or agave nectar depending on preference and taste
- 1/2 cup roughly chopped cilantro, mint, or parsley or combination
- salt and pepper to taste
For the salmon:
- 1/2 cup fresh orange juice
- 2 tbsp fresh lemon juice
- 1 tbsp honey, maple syrup, or agave nectar
- 1 tbsp olive or grapeseed oil
- 4 4-6 oz skinless salmon fillets
- salt and pepper
For the salsa:
- Zest one orange and set the zest aside.
- Using a knife, peel and trim the ends of the oranges and grapefruit, one at a time. Working over a medium-large bowl (to catch the juices) and using a paring knife, cut along the membrane on both sides of each segment. Free the segments and add them to the bowl. When segmenting the grapefruit, cut each segment in thirds.
- Gently mix in the saved orange zest, lime juice, red bell pepper, serrano chilies, red onion, sweetener of choice, herb(s) of choice, and a bit of salt and pepper.
- Let the salsa sit 15 minutes for flavors to blend.
- Taste to adjust seasonings. This can be made ahead or just before you begin preparing the salmon. Spoon this mixture over the prepared salmon or serve on the side as an accompaniment. Refrigerate any leftovers.
For the salmon:
- In a small saucepan, combine the orange and lemon juices and sweetener of choice and simmer over moderate heat until reduced by half, about 5 minutes.
- Pour the glaze into a heatproof bowl and let cool while sautéing the salmon.
- Heat the oil in non-stick sauté pan until the oil is shimmering.
- Salt and pepper the fillets and add to the pan. Cook over moderately high heat until browned on one side, approximately 3 minutes. Note: cook time will vary depending on the thickness of the fillets; you may need another minute on each side if it is a thicker cut. What you want is for the fish to flake easily.
- Turn the fillets over and continue to brown the second side and cook the salmon until just cooked about 3 minutes.
- Transfer the salmon to a platter and spoon the glaze over the top of the fillets. Let rest for a few minutes before serving.
Use leftover salsa with chips or quesadillas or fish tacos; you can substitute jalapeños for the serranos if you desire less heat; you can substitute crushed red chili flakes for the diced chilies (1 tsp); you could substitute chopped green onions for the red onion; try a different fish or use the salsa with grilled or sautéed chicken.
Recipe source, Discovery Eye Foundation