This easy dinner provides omega 3Âs, protein and more.
At the end of the day, cooking an elaborate meal is probably the least important thing on your to-do list. So why not make a quick dish that leaves plenty of time for lounging? This recipe takes less than 30 minutes to prepare, and it’s full of healthful ingredients: The salmon contains omega-3 fatty acids, which aid fetal eye development; and protein, which helps build your baby’s cells. The mango salsa adds beta carotene, a nutrient that’s important for your baby’s vision and immune system.
Salmon With Mango Salsa
Prep time: 15 minutes
Cook time: 12 minutes
1 large, ripe mango
1 red bell pepper, cored, seeded and chopped
1/4 cup fresh cilantro, chopped
1 lime, cut in half
1/4 teaspoon ground cumin
Freshly ground black pepper
4 6-ounce boneless salmon filets
1 teaspoon olive oil
Slice mango lengthwise along both sides of pit and twist apart so you have two halves. Using a sharp knife, cut around the edges of the pit; remove and discard. Score the interior fruit of both halves to form a tic-tac-toe pattern. Using a spoon, scoop the mango cubes into a small bowl.
Add bell pepper, cilantro, juice of half a lime and cumin to bowl. Toss mixture gently and season with salt and pepper to taste.
Preheat broiler. Place salmon filets skin side down on a baking sheet lined with aluminum foil. Coat fish with olive oil and sprinkle with salt and pepper to taste. Broil for 10–12 minutes, or until fish flakes easily.
Using a spatula, slide fish off baking sheet (the skin should stick to the foil; discard). Spoon salsa over fish and serve with remaining lime cut into wedges.
Nutritional information per serving (1 salmon filet and 3/4 cup salsa): 297 calories, 36% fat (12 grams), 17% carbohydrate, 47% protein, 2 grams fiber, 2 milligrams iron, 38 milligrams calcium, 15 micrograms folate.
For a complete meal: Mix together thinly sliced red cabbage, red pepper and blanched snow peas. Toss with a low-fat vinaigrette to make a quick and tasty salad.