It’s the season of Lent, the 40 days before Easter where many people abstain from eating meat one day a week and turn to fish as a substitute. That has an added benefit…fish is wonderful for eye protection and eye health. Salmon is my favorite.
All fish contain the omega-3 fatty acids DHA and EPA long since proven to improve eye health. Both acids help decrease any eye inflammation.
But it’s cold water fish that have the most protective effects against aging macular degeneration,. These includes salmon, sardines, mackerel and even rainbow trout.
Here is a recipe using roasted salmon with other great eye health fruits and vegetables, mango and red pepper.
Roasted Salmon with Melon Salsa
4 salmon fillets (frozen or fresh) 1 Tbsp olive oil salt and pepper
Melon Salsa:
1 cup cantaloupe, cut into 1/4-inch cubes
1/2 red pepper (cut in 1/4-inch cubes)
1 green onion, chopped finely
1 Tbsp fresh cilantro, chopped
zest of 1 lime plus 1 Tbls. Lime juice
1 Tbsp olive oil
Directions
Preheat oven broiler to 400 degrees
Line a cooking sheet with aluminum foil.
Place fish fillets on the sheet and brush with olive oil. Sprinkle a little salt and pepper on each fillet.
Place in oven for 5-10 minutes, or until brown on the top and cooked throughout.
While the salmon is cooking, prepare the salsa:
Mix together cantaloupe, green onion, red pepper and cilantro. Season with a little salt and pepper if desired.
In a small bowl, whisk together the olive oil, lime zest and lime juice.
Pour dressing over salsa and mix to combine.
When salmon is ready, place one fillet on each plate and spoon one quarter of the salsa on top. Serve with a green salad and brown rice or baked potato.
This recipe is equally good substituting either peaches or papaya for the cantaloupe.
