Salmon with Tropical Fruit Salsa and Mint

So yes, I thought I’d make something richer this weekend, something with a little more fat, with a little more taste – while still staying on the healthy side. So I turned to salmon. Remember those omega-3 fatty acids that promote cardiovascular health? That’s salmon for you. Lowers your LDL (harmful) cholesterol while raising your HDL (beneficial) cholesterol. Salmon lowers your triglyceride levels as well, makes your brain work smoothly (improves your memory, for one), and reduces the risk of cancer and arthritis. I’ve also read that omega-3 fats also help if you’re feeling fatigued. Why is omega-3 so important, so good for you? Well, because our body can’t make these healthy fats on its own, so you have to get them from somewhere. Fish like salmon, mackerel, and sardines are one good source. Another source I believe in is nuts – walnuts, for instance, are, in fact, very good for the heart and brain as well (they have not only omega-3 fats, but also vitamin E – have you noticed that your omega-3 supplements also have this combination?).

Back to our sheep: salmon with tropical fruit cocktail and a touch of mint.
Edit: I updated the ingredients and instructions below on August 21, 2012.

Ingredients and Instructions

Prep time 30 min - Total time 210 min

Ingredients for 4 servings
salmon fillet (600 grams / 21 oz) • butter (100 grams / 3.5 oz) • 2 cans of tropical fruit cocktail (mine were 440 grams / 15.5 oz each) and the juice of 1 can of pineapple slices (565 grams / 23 oz) • several sprigs of mint • low-sodium salt

Instructions

1. Preheat oven to 220 degrees C / 425 degrees F.
2. Portion the salmon into eight pieces (which you can then easily remove with a turner). I got seven.
3. Spread some salt on a cutting board and rub it into the salmon pieces.
4. Melt half the butter in a frying pan.
5. When the butter has melted, add half the salmon to the frying pan. Sauté it 2 minutes (better yet, 1.5 minutes) on each side (not longer, as it will get brown and it will also come apart -- you can see in the photo mine did, which is not terrible if you eat it yourself, but not that great if you offer it to a guest).
6. In a vitro-ceramic baking dish, add half the salmon, then 1 can of tropical fruit and half the juice of 1 can of pineapple slices.
7. Place the baking dish in the oven for 50 minutes.
8. Put the remaining salmon in the fridge for the time being.
9. Cut a pineapple into slices. You will need a slice for each plate. Better make them thinner rather than thicker (a width of 1 cm / 0.4 cm should do fine), or else the flavor of the fresh pineapple will take over, overshadowing that of the buttery salmon. I cut mine too thick for the taste and quantity of salmon.
10. Wash and chop a handful of mint leaves, and have a few mint sprigs ready as well.
11. Remove the baking dish from the oven and serve with one extra slice of fresh pineapple. The fresh pineapple will cut the fat taste, even as the taste of this dish, with the combination of buttery salmon and sweet tropical fruit, is really good! Add also some chopped mint as well as a small sprig of mint.
12. Prepare the remaining salmon. Start by throwing away the melted butter, cleaning the frying pan, and melting butter again (another 50 grams / 1.75 oz).

Step-by-Step Pictures for this Salmon Recipe

Portion the Salmon	Rub Salmon in Low-Sodium Salt
Portioned Salmon Rubbed in Salt	Sauté Salmon for 1.5 Minutes
Place Salmon in Baking Dish	Add Tropical Fruit and Pineapple Juice
After 50 Minutes in the Oven	Chop Some Mint