simple salmon | Fit Pregnancy

simple salmon

This easy dinner provides omega 3’s, 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

Serves 4

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.

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