Recipe of the Week: Salmon with Summer Salsa

6 09 2013
Cathy Shaw

Cathy Shaw

I have questions about how to prepare seafood from my clients all of the time. Over the years I have come to realize that most people in West Virginia do not eat fish or other seafood on a regular basis (unless of course it is tuna fish). It could be because we live in a “land-locked” state or because fish has not historically been part of the food culture. Many people are unsure of what seafood to purchase and how to prepare it.
In my experience I have found that it takes some practice to cook fish just right. It can very easily be overcooked, leaving it dry or chewy. The best cooking method will depend in the thickness or the fattiness of the fish. Shellfish can be tricky as well. Overcooking shellfish can leave it tasteless and rubbery. So, I completely understand the hesitation that people have when trying to decide how to fit fish into their diets. I have found that I prefer to cook shellfish like shrimp or scallops because they are very easy to season and cook quickly, but have also got the hang of preparing thicker, “steaky” fish like salmon and halibut. These I like to marinade and grill just until tender and cooked through. They are thicker, so less likely to overcook. I am still experimenting with different ways to cook light and flaky “white” fish varieties like tilapia and haddock. I find that these are better suited for baking in the oven or wrapped in parchment or tin foil with things like fresh peppers, onions and lemon for lots of infused flavor.
Fish is a great low calorie source of protein and also provides us with heart healthy Omega-3 fatty acids. The USDA currently recommends that we consume 8-12oz of fish/seafood per week as part of a healthy diet. For many great tips on how to select, store and prepare seafood safely, go to:

Hope you enjoy one of our last summer recipes courtesy of!

Salmon with Summer Tomato Salsa
This simple summer recipe is good hot or cold.
Minutes to Prepare: 15 Minutes to Cook: 25 Number of Servings: 4

4 (4 ounce) fillets salmon, skin removed
1 cup chopped fresh tomato
1/2 Hass avocado, chopped
1 garlic clove, crushed
1 Tbsp balsamic vinegar
1 tsp olive oil
1/2 cup cooked corn kernels (can used canned with no added salt)
1/4 cup minced red onion
1/4 cup chopped fresh cilantro
salt and pepper, to taste
1 lime, cut in wedges

1. Preheat oven to 325 degrees
2. Combine all ingredients (except salmon fillets and lime) in small bowl and refrigerate for 30 minutes.
3. Season salmon with salt and pepper. May add a squeeze of lemon or lime juice for additional flavor. 4. Line a baking sheet with parchment paper or foil. Bake salmon for 15-20 minutes, or until cooked thoroughly.
5. Serve salmon surrounded by the salsa and lime wedges.

Nutrition Facts: 253 calories, 10g fat, 31g protein, 11g carbohydrate, 188mg sodium, 3g fiber




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