Recipe: Roasted Salmon with Summer Salsa

* Recipe courtesy of Molly Fallon, RDN, Community Wellness, Newark Beth Israel Medical Center

Salmon and other types of fish including tuna, mackerel and trout contain important nutrients called Omega 3 fatty acids. Omega 3’s work to reduce inflammation and slow plaque buildup in the blood vessels. Omega 3’s can also help to reduce triglyceride levels which lead to a healthier heart! Aim to incorporate fish into your diet twice a week!


4 skinless salmon fillets (about 4 ounces each)

1/8 teaspoon salt

1/8 teaspoon black pepper

2 mangoes, diced

2 peaches, peeled and diced

½ small red onion, diced

½ jalapeño pepper, minced (or green bell pepper for less spice!)

2 tablespoons parsley, chopped

Juice of 2 limes


  1. Preheat oven to 350°F. Grease a baking sheet with cooking spray. Sprinkle the salmon fillets with salt and pepper and place on baking sheet. Bake for 18 minutes or until cooked through.
  2. While fish cooks, prepare salsa. Combine mangoes, peaches, onion, jalapeno, parsley and lime juice in a medium bowl.
  3. Serve salmon fillets topped with ¼ cup salsa. Enjoy!

Serving Information

4 servings (1 salmon fillet and ¼ cup salsa per serving)

Nutrition Information

265 Calories; 7 g Fat (1 g Saturated Fat; 0 g Trans Fat); 61 mg Cholesterol; 210 mg Sodium; 26 g Carbohydrate (3 g Fiber, 21 g Sugar, 0 g Added Sugar); 26 g Protein; 21% Daily Value (DV) Vitamin A; 74% DV Vitamin C; 84% DV Vitamin D; 4% DV Calcium; 6% DV Iron; 16% DV Potassium