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Eye-Healthy Roasted Salmon With Melon Salsa Recipe


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

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.

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Dr. Barbara Pelletier and Dr. Laurie CapognaAbout the Authors: 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 Tasty Guide to Nutrition and Eye Health. Both are chockful of easy, fun-to-make recipes, and you can order them at www.eyefoods.com .

Page updated July 2016