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Fish

Tilapia and Mango Salsa
Image by Charles Deluvio
RECIPE
Blackened Salmon
Salmon Fillet
RECIPE
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Image by Charles Deluvio

Tilapia and Mango Salsa

Ingredients
 

  • 3 to 4 pieces of wild caught tilapia

  • 1 mango

  • 1 tomato

  • 1 lemon

  • ½ cup cilantro, or parsley

  • 1 Tbsp smoked paprika

  • 1 Tbsp lemon pepper

  • 1 tsp salt (optional)

  • 1 tsp pepper or white pepper

  • 1 Tbsp olive oil

 

Instructions

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  1. Preheat oven to 350 degrees.

  2. Cut the mango and tomato into small pieces and put them into a small bowl.

  3. Cut cilantro into coarse strips and add to the small bowl of mango and tomato.

  4. Squeeze the lemon into a small bowl and mix, placing into the refrigerator for later.

  5. Put olive oil on bottom of a glass pan.

  6. Put the spices onto a saucer and mix.

  7. Coat the tilapia with the spices, and add to the glass pan.

  8. Place the tilapia into the oven for 10 to 15 minutes.

  9. Serve immediately with mango salsa.

 

Health Benefits:

Wild caught tilapia – 3.5 ounces (100 grams) contains 26 grams of protein and only 128 calories.  Tilapia is rich in niacin, vitamin B12, phosphorus, selenium and potassium.

Mango – Helps digestion, promotes gut, eye, and skin health, boosts immunity, and aids weight loss.  Tomato – Great source of the antioxidant lycopene, reduces risk of heart disease and cancer, a great source of vitamin C, potassium, folate and vitamin K.

Smoked Paprika – Aids in digestion, reduces risk of heart attack and has antioxidant properties. 

Lemon – Lowers stroke risk, blood pressure, asthma, increases iron absorption and the immune system, lemon helps to alkalize the body’s pH level.

Olive oil – (SEE Superfoods: Super Fruits)

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Salmon Fillet

Blackened Salmon

Ingredients

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  • 3 to 4 pieces of salmon

  • 2 Tbsp coconut oil

  • 1 Tbsp smoked paprika

  • 1 Tbsp onion powder

  • 1 Tbsp ginger

  • ½ tsp turmeric

  • ½ tsp coriander         

  • ¼ tsp cumin powder

  • ¼ tsp pepper

  • ¼ tsp cayenne pepper
     

Directions

 

  1. Put all spices together in a bowl and mix.

  2. Put coconut oil in a pan and place on low heat.

  3. Rub salmon with spices on both sides.

  4. Put salmon in pan for 3 to 6 minutes on both sides.

  5. Serve immediately.

 

Health benefits: 

Salmon – Great source of omega 3 fatty acids, protein, B vitamins, potassium, selenium, antioxidants, and may reduce risk of heart disease.  

Smoked paprika – Aids digestion, reduces risk of heart attack, and has antioxidant properties.

Onions – Help to control blood sugar, loaded with antioxidants, boosts bone density, and is antimicrobial.

Coriander – May lower blood sugar, promote digestion, gut health, heart health, immune-boosting antioxidants, fight infections, and promote brain health. 

Cumin – Rich source of iron, helps with blood sugar, blood cholesterol, promotes weight loss, and fat reduction.

Coconut oil:  (SEE Superfoods: Super fruits)

Cayenne pepper,  ginger, and turmeric (SEE Superfoods: Super Herbs and Spices)

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