Eat Smart Recipe: Salmon with Cucumber Salsa

From the iBirth™App Kitchen 

Our salmon recipe with cucumber salsa is perfect for busy moms. Even if you are not a big fan of fish, many people find they like salmon with its meaty texture and savory flavor.

Not only does salmon have rich flavor, it is also a great source of Vitamin D, which lowers the risk of illness & infection and may reduce rates of pregnancy complications such as preeclampsia & pre-term birth. Vitamin D also helps build strong bones & teeth in the developing fetus. Recommended daily allowances for pregnant women are 600 IU. Just one half fillet of Sockeye salmon contains 815 IU!

If you feel intimidated by cooking salmon, don’t worry.  The slow and low method of baking it in the oven, as in this recipe, makes it easy for anyone to accomplish a moist and delicious meal.

When you get home with your fillets, remove the wrapping from the store and rinse the fish in cold water and pat dry.  Wrap the fish in plastic wrap and then again with a layer of foil.  Refrigerate until ready to use.  If thawing frozen salmon, place the fish in your refrigerator for 24-30 hours prior to serving.

Salmon with Cucumber Salsa

Preparation time:  15 min.

Cook Time:  30 min.

Serves:  2


2 fresh salmon fillets

1 cup seeded & chopped cucumber

2 TBS white wine vinegar

2 TBS sliced green onion

2 tsp snipped fresh mint

2 tsp olive oil

1 tsp mayonnaise

To Prepare:

Preheat oven to 250 degrees.

Thaw fish, if frozen.  Rinse fish, pat dry.  Allow to come to room temperature before cooking.

Create Salsa: mix cucumber, vinegar, green onion, mint & 2 tsp oil.  Cover and chill until served.

Brush a light coating of mayonnaise onto the top side of the fish.  Place salmon fillets on a foil-lined baking sheet, skin side down.

Fill another pan halfway with water.  Place in oven on rack below fish to provide a moist cooking atmosphere.

Place salmon in the oven on the middle rack.  Bake for 25-30 minutes.  A thicker fillet may need a longer cooking time.

After 25 minutes, pry a knife tip into the thickest part of the salmon.  If it separates into flakes, it is done.

Serve with the chilled cucumber salsa on top.

How Much Seafood is Safe in Pregnancy?

The Food and Drug Administration and the Environmental Protection Agency say pregnant women can safely eat up to 12 ounces of seafood a week.

When choosing salmon, wild is best, but it is more expensive. Look for a filet with deep red/pink color. Be sure to cook all seafood properly, to an internal temperature of 145 F.


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