S is for Salmon

Did you know salmon is one of the best sources of omega-3 fatty acids? Omega 3 fats are considered essential meaning your body cannot make them so they must come from the foods you eat. The Omega 3 fatty acids EPA and DHA have been linked with several health benefits including decreasing inflammation, lowering blood pressure, improving the function of cells that line your arteries and lowering the risk of heart arrhythmias.

Fresh salmon has a very short shelf life. When picking out fresh fish it is important to get it as fresh as possible. If the fish is already filleted, the fish should be a bright shade of red-coral color. The fish should not look dull, slimy or have bruising. If you are purchasing a whole fish, look for clear eyes and red or pink clean gills.  Below is a quick easy way to enjoy salmon.

BBQ Salmon with Peach Mango Salsa

Servings 2 people



  • 2 fresh Salmon filets
  • 1 tablespoon brown sugar
  • 2 teaspoons paprika
  • ½ tsp minced garlic
  • ½ tsp chili powder
  • ½ tsp salt
  • 1 tbsp olive oil


  • 1 mango diced
  • 1 peach diced
  • ½ avacado
  • 2 tbsp minced cilantro
  • Minced jalapeno
  • 1 tsp honey
  • Lime zest and salt to taste


  • Set the oven to broil at 500 degrees.
  • Combine the brown sugar, paprika, garlic, chili powder, salt and olive oil.
  • Rub the spice mixture on the salmon
  • Place salmon in the oven and bake for 8-12 minutes depending on the thickness of the salmon. Salmon should be cooked to an internal temperature of 145 degrees
  • For the salsa combine all ingredients in a bowl and let sit for 5 minutes before serving.
  • Plate and serve with desired side.

Guest Blogger: Sarah Lennon

Sarah is a Siena College alumna and current dietetics student at the University of Alabama. She expects to complete the DPD program within the next year and pursue a dietetic internship shortly after. She aspires to someday complete the necessary requirements to be a registered dietitian. 

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