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15 Minute Salmon with Tomato Salsa

This fresh tasting salmon dish is a great way to enjoy the flavors of the Southwest in a healthy, light, and easy way. This salsa is worth having around for a very quick and easy way to enjoy fish.

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

1 lbs salmon filet cut into 4 pieces, skin and bones removed
1 large fresh ripe tomato, seeds and excess pulp removed, diced small pieces, about 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
cup chopped fresh cilantro
2+1 TBS lemon juice
1 TBS extra virgin olive oil
salt and black pepper to taste


  1. Mix together tomato, onion, garlic, jalapeno, ginger, pumpkin seeds, cilantro, 2 TBS lemon juice, olive oil, salt and pepper in a bowl and set aside.
  2. Preheat a non-stick 10-12 inch skillet over medium high heat for 2 minutes. Rub salmon with 1 TBS lemon juice, and season with a little salt and pepper. Place salmon in hot pan skinned side up. Cook for 2 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 minutes, or until pink inside. This is our Stove top Searing cooking method. Top with salsa.

    Serves 4

Serving Suggestion: Serve with Calabacitas 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 ingredients of the salsa blend together better if you chop them fine. Also, it is best to add just a little jalapeno at a time, so you can get it to your personal preference of chili heat, without making it too hot.

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 Tomato Salsa
1.00 serving
392.59 calories
Nutrient Amount %DV Nutrient
World's Healthiest
Foods Rating
tryptophan 0.41 g 128.1 5.9 excellent
vitamin D 493.29 IU 123.3 5.7 excellent
omega 3 fatty acids 2.49 g 99.6 4.6 excellent
selenium 63.07 mcg 90.1 4.1 excellent
vitamin B12 (cobalamin) 5.09 mcg 84.8 3.9 excellent
protein 36.47 g 72.9 3.3 very good
vitamin B3 (niacin) 13.91 mg 69.5 3.2 very good
phosphorus 579.47 mg 57.9 2.7 very good
magnesium 201.85 mg 50.5 2.3 very good
vitamin C 26.45 mg 44.1 2.0 good
vitamin B6 (pyridoxine) 0.81 mg 40.5 1.9 good
vitamin A 1441.74 IU 28.8 1.3 good
potassium 911.49 mg 26.0 1.2 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 Tomato Salsa

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