15-Minute Salmon with Tomato Salsa - Healthy Food Tip and Recipe

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healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
If you want a great tasting recipe that also provides over 100% of the daily value for hard-to-find omega-3 fatty acids and vitamin D, try this easy-to-prepare recipe tonight. It only takes 15 minutes and you will have a meal you'll want to share with your best friends. Enjoy!

15-Minute Salmon with Tomato Salsa
Prep and Cook Time: 15 minutes
Ingredients:

• 1-1/2 lbs salmon filet cut into 4 pieces, skin and bones removed
• 1 TBS lemon juice
• salt and pepper to taste
• Salsa If you want to save time you can use your favorite prepared salsa.
• 1 large fresh ripe tomato, diced small pieces, about 1/2 inch
• 3 TBS finely minced onion
• 3 medium cloves garlic, pressed
• 1-2 TBS minced jalapeno pepper (or to taste)
• 1 TBS minced fresh ginger
• 1 TBS coarsely chopped pumpkin seeds
• 1/4 cup chopped fresh cilantro
• 2 TBS lemon juice
• 1 TBS extra virgin olive oil
• salt and black pepper to taste

Directions:

1. To Quick-Broil preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
2. Rub salmon with 1 TBS fresh lemon juice and a little salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
3. Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness (10 minutes for every inch of thickness). Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.

Salsa

1. Combine all salsa ingredients.
2. Spoon over salmon.
3. Garnish with mint and a sprinkle of extra virgin olive oil.

Serves 4 Serving Suggestion: Serve with Calabacitas and Brown Rice
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In-Depth Nutritional Profile for 15-Minute Salmon with Tomato Salsa
Healthy Food Tip

Should I be eating wheat germ?

Wheat germ can be a healthy addition to a diet as it is packed with important B vitamins - such as folate, thiamin, and vitamin B6 - and the minerals zinc, magnesium, and manganese. It also has a high oil content and subsequently a high amount of vitamin E, an antioxidant that helps protect the oil in the wheat germ from quickly becoming rancid. Vitamin E functions in a similar manner as a fat-soluble antioxidant in the human body where it helps protect fat-containing substances including cell membranes, brain cells, and fatty molecules such as cholesterol from damage by free radicals.
While wheat germ provides the important nutrients described above, it's important to remember that wheat germ is not a food per se. It's a single part of the wheat grain that's been removed through factory processing and it does not digest or metabolize in the same way as the whole, natural grain. Many of the World's Healthiest Foods can be combined to provide the same nutritional benefits as are found in wheat germ, without losing the optimal value found in whole, natural foods.
In addition, research on wheat germ has shown that it contains a particular lectin, called wheat germ agglutinin (WGA), which may be especially tied to wheat allergy. A person with very mild wheat allergy - who might not have problematic symptoms from consumption of the whole grain - might have more problems with isolated wheat germ for this reason. Wheat germ is also considered a high-oxalate food, with more than 10 milligrams of oxalic acid per tablespoon.
Wheat germ purified from certified organic wheat would always be your best choice of products here should you choose to consume wheat germ. Refrigeration of this product is recommended since the nutrients in wheat germ are more exposed to possible damage than they would otherwise be when residing inside of the whole grain.
People who choose to add wheat germ to their food often incorporate it into casseroles, muffins, and pancakes or sprinkle it over cereal or yogurt. The texture of wheat germ can add a great crunchiness and taste to these foods in a very convenient way.
For more information on this topic, see:

• Wheat
• Vitamin E

References:
Brady PG, Vannier AM, Banwell JG. Identification of the Dietary Lectin, Wheat Germ Agglutinin, in Human Intestinal Contents. Gastroenterology. 1978;75(2): 236-9.
Pusztai A, Ewen SW, Grant G, et al. Antinutritive Effects of Wheat-Germ Agglutinin and Other N- Acetylglucosamine-Specific Lectins. Br J Nutr. 1993;70(1):313-21.
Walter F, Scholl I, Untersmayr E, et al. Functionalisation of Allergen-Loaded Microspheres With Wheat Germ Agglutinin for Targeting Enterocytes. Biochem Biophys Res Commun. 2004;315(2):281-7.
Watz B, Neudecker C, Hansch GM, et al. Dietary Wheat Germ Agglutinin Modulates Ovalbumin-Induced Immune Responses in Brown Norway Rats. Br J Nutr. 2001;85(4): 483-90.