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 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.