Pan- Seared Salmon with Cucumber-Lime Salsa

Salmon has earned its reputation as a health-supportive food based largely on its unusual omega-3 fatty acid content. It’s very common for 4 ounces of baked or broiled salmon to contain at least 2 grams of omega-3 fats—more than the average U.S. adult gets from all food over the course of several days.

About half of this omega-3 fat is provided in the form of EPA (eicosapentaenoic acid) and a slightly lower amount is provided in the form of DHA (docosahexaenoic acid). The amounts of EPA and DHA contained in salmon are unusual among commonly-eaten foods. In addition to this high concentration of omega-3 fats is the relatively small amount of omega-6 fats in salmon and its outstanding ratio of omega-3 to omega-6.


1 lime

1 small chili pepper, such as jalapeno, seeded and minced

1/2 cucumber, diced

2 tablespoons red onion

2 teaspoons minced cilantro

11/2 teaspoons kosher salt

1 tablespoon olive oil

4 ( 6 ounces) boneless, skinless salmon fillets

1/4 teaspoon black pepper


Using a paring knife, remove the peel and pith from the lime, then finely dice the flesh.  In a bowl, lightly mash lime with a fork to releae some of the juice, and then stir in chili, cucumber, onion, cilantro, and 1/2 teaspoon salt.  Set aside to let flavors come together.

Heat oil in a large nonstick skillet over medium heat.  Season salmon all over with remaining salt and pepper.  Cook salmon, skin side up, until golden brown, 3 to 4 minutes.  Carefully flip and continue to cook until flesh is opaque and flakes easily with a fork, 3 to 4 minutes more.

Transfer salmon to plates and spoon cucumber-lime salsa over the top.  Wow.


By | 2016-11-09T23:48:28+00:00 April 1st, 2016|Healthy Recipes|0 Comments

About the Author:

Anthony is an investor, writer, lifestyle entrepreneur and a high performance coach. He developed a passion for health and nutrition in his corporate career after years of managing an extensive travel schedule and his own food sensitivities. When he isn’t writing for Karma Juice or his own lifestyle blog, you can find him climbing around the Rocky Mountains with his camera or enjoying an afternoon with his EC signature strat. Learn more at

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