food of the week
who we are - what's new - getting started - community
The World's Healthiest Foods
eating healthy

Send this page to a friend...
Printer friendly version
return to recipes

15 Minute Salmon with Mint Salsa

This spicy and flavorful salsa is a perfect complement to the rich taste of salmon. It is fresh tasting and very easy to make giving you a sauce for your fish that is light and healthy without compromising flavor. You may even want to double the recipe to have extra, because it is so good.

15 Minute Salmon with Mint Salsa Prep and Cook Time: 15 minutes

1 lbs salmon filets, skin and bones removed, and cut into 4 pieces
1 TBS finely chopped fresh mint
1 TBS finely chopped fresh cilantro
1 TBS finely minced scallion
1 tsp finely minced fresh ginger
1 medium ripe fresh tomato, seeds and excess pulp removed, diced into about inch pieces
3 medium cloves garlic, pressed
2 TBS extra virgin olive oil
3+1 TBS fresh lemon juice
salt and white pepper to taste


  1. Mix together mint, cilantro, scallion, ginger, tomato, garlic, olive oil, 3 TBS lemon juice, salt, and pepper in a bowl, and set aside.
  2. Preheat a 10-12 inch non-stick skillet over medium high heat for about 2 minutes. Rub salmon with 1 TBS lemon juice and season with a little salt and white pepper. Place salmon in the hot pan skinned side up. Cook for 2-3 minutes. (There is no need to use any oil or liquid for this if you use a non-stick pan.)Turn and cook for another 2-3 minutes. This is our Stove top Searing cooking method. Serve topped with mint salsa.

    Serves 4

Serving Suggestion: Serve with Romaine & Avocado Salad and Rice

Healthy Cooking Tips: To ensure moistness in your salmon start by choosing salmon filets that are from the thickest part of the fish. Because the temperature varies in stoves check your salmon for doneness about half a minute after turning. You can do this by sticking the tip of a sharp knife into the filet. The flesh will separate easily and it should look pink in the center. You want to cook it slightly less than how you want to eat it, as it continues to cook after you remove it from the heat. It is important that the pan has had sufficient time to get hot. This will seal in the moisture. Salmon is best served cooked medium. The flavors of the ingredients of the salsa blend together better if they are chopped fine.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

15 Minute Salmon with Mint Salsa
1.00 serving
386.50 calories
Nutrient Amount %DV Nutrient
World's Healthiest
Foods Rating
vitamin D 493.29 IU 123.3 5.7 excellent
tryptophan 0.39 g 121.9 5.7 excellent
omega 3 fatty acids 2.51 g 100.4 4.7 excellent
selenium 62.60 mcg 89.4 4.2 excellent
vitamin B12 (cobalamin) 5.09 mcg 84.8 4.0 excellent
protein 34.83 g 69.7 3.2 very good
vitamin B3 (niacin) 13.63 mg 68.2 3.2 very good
phosphorus 506.93 mg 50.7 2.4 very good
magnesium 169.21 mg 42.3 2.0 good
vitamin B6 (pyridoxine) 0.75 mg 37.5 1.7 good
vitamin C 22.13 mg 36.9 1.7 good
World's Healthiest
Foods Rating
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for 15 Minute Salmon with Mint Salsa

Send us your favorite recipes using the World's Healthiest Foods, so we can share them with others!

For education only, consult a healthcare practitioner for any health problems.

home | who we are | site map | what's new | privacy policy and visitor agreement | contact us
2002-2005 The George Mateljan Foundation