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Eye-Healthy Roasted Salmon With Melon Salsa Recipe

roasted salmon with vegetables

Eating fish is important to the health of your eyes because fish contain the omega-3 fatty acids DHA and EPA. In the eye, DHA and EPA have an important role in vision and help decrease inflammation. Researchers have found that eating cold-water fish has protective effects against age-related macular degeneration, cataracts and dry eye syndrome.

The most effective way to get DHA and EPA into your diet is to eat cold-water fish that are high in these omega-3 fatty acids and also low in contaminants. Wild Alaskan salmon, sardines, rainbow trout, and mackerel are all excellent choices.

This delicious salmon dish makes a great weeknight dinner. Its vibrant, bright presentation also makes it a hit at dinner parties. If you are dining outdoors, don't forget to wear your sunglasses!

P.S. Not a big fan of cantaloupe? Use peaches or papaya in this recipe instead!

Roasted Salmon with Melon Salsa (serves 4)

4 wild Alaskan salmon fillets (frozen or fresh) 1 Tbsp olive oil salt and pepper

Melon Salsa: 1 cup cantaloupe (cut into 1/4-inch cubes) 1/2 red pepper (cut in 1/4-inch cubes) 1 green onion, chopped finely 1 Tbsp fresh cilantro, chopped salt and pepper juice and zest of 1 lime 1 Tbsp olive oil

  1. Preheat oven broiler to 400 degrees (or maximum).

  2. Line a cooking sheet with aluminum foil.

  3. Place fish fillets on the cooking sheet and brush with olive oil. Sprinkle a little salt and pepper on each fillet.

  4. Place in oven for 5-10 minutes, or until brown on the top and cooked throughout.

While the salmon is cooking, prepare the salsa:

  1. Mix together gently the cantaloupe, green onion, red pepper and cilantro. Season with a little salt and pepper.

  2. In a small bowl, whisk together the olive oil, lime zest and lime juice.

  3. Poor dressing over salsa and mix to combine.

When salmon is ready, place one fillet on each plate and spoon one quarter of the salsa on top. Serve with a green salad and brown rice.

Notes and References

The relationship of dietary omega-3 long-chain polyunsaturated fatty acid intake with incident age-related macular degeneration: AREDS report no. 23. Archives of Ophthalmology. September 2008. Oily fish consumption, dietary docosahexaenoic acid and eicosapentaenoic acid intakes, and associations with neovascular age-related macular degeneration. The American Journal of Clinical Nutrition. August 2008.

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Dr. Barbara Pelletier and Dr. Laurie Capogna

Optometrists Dr. Barbara Pelletier and Dr. Laurie Capogna have co-authored books on eye nutrition, called Eyefoods: A Food Plan for Healthy Eyes and Eyefoods for Kids: A

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