Eat Well to Be Well Recipe: Salmon With Pomegranate Salsa – Osage County Online | Osage County News

Eat Well to Be Well Recipe: Salmon With Pomegranate Salsa

A sensory sensation bursting with zesty sweet and savory flavors everyone will love

There was a time in my life I would never have imagined eating fish regularly, especially salmon. Growing up on a Kansas farm, it was fields of wheat, oats, and soybeans that dominated alongside pastures overflowing with cattle peacefully grazing on big bluestem and switchgrass flourishing in the Flint Hills. Let’s just say, the meat department at my small town grocery store was filled with various cuts of beef, pork, and poultry without a fresh salmon in sight.

But thankfully many years ago, my taste buds were introduced to the savory appeal of perfectly baked or grilled, tender fresh salmon. And if you love salmon as much as I do now, this is a recipe you must try. This dish is a great option, especially if you’re looking for different ways to prepare this heart healthy fish, or unique toppings to serve it with. And yes, salmon is now a regular on my menu rotation, along with beef, pork, and poultry.

Salmon with pomegranate salsa is a “fit for a king” treat and a feast for your eyes. From the peachy color of the salmon, to the bright, ruby-red pomegranate seeds, to the vibrant green of fresh dill, it’s a refreshing and beautiful blend energizing all your senses.

Speaking of the “vibrant green of fresh dill,” be sure to choose bunches that are aromatic, bright green, and firm. Store fresh dill in the refrigerator wrapped in a paper towel for two to three days and just before you’re ready to use it, wash and dry it well.

And let’s not forget what a superior food both salmon and pomegranates are. Here’s a look at several key nutritional advantages each have to offer:


  • A powerhouse of high quality protein helping maintain muscle mass.
  • Abundant in omega-3 fatty acids promoting healthy joints and skin while reducing risk of heart disease.
  • An impressive source of selenium, a mineral important for cognitive function, a healthy immune system, and supporting thyroid health.

Pomegranate seeds:

  • High levels of antioxidants helping reduce inflammation.
  • Contains phytochemicals protecting against heart disease.
  • Has anti-tumor potential of preventing development and progression of prostate cancer.

If you’re ready to include more heart healthy eating, starting with an appealing, flavorful and ready-to-eat meal within 15-20 minutes (salmon takes almost no time to cook), let’s take a look at how to put together this exceptional recipe:

Salmon with Pomegranate Salsa
Serves four (serving size: one salmon fillet and half cup salsa)


  • 4 (4-ounce) salmon fillets
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon sea salt, divided
  • 1/4 teaspoon freshly ground black pepper
  • 4 slices lemon
  • 1/2 cup pomegranate seeds
  • 1 cucumber, chopped
  • 1/4 red onion, chopped
  • 2 tablespoons chopped fresh dill
  • Juice of half lemon


  1. Preheat oven to 450 degrees F.
  2. Place salmon fillets on a rimmed baking sheet. Brush with the olive oil and season with ½ teaspoon of salt and the pepper. Top each with a lemon slice.
  3. Bake until the salmon is opaque and flaky, about 15 minutes.
  4. While the salmon cooks, in a medium bowl, combine the pomegranate seeds, cucumber, onion, dill, lemon juice, and remaining ½ teaspoon of salt.
  5. Serve the salmon topped with the salsa.

For a nutritional boost: Add 1/4 cup of chopped walnuts to the salsa to add texture and an additional boost of heart-healthy fats.

Nutrition per serving: Calories-237; total fat, 12 grams; saturated fat, 2 grams; cholesterol, 85 milligrams; carbohydrates, 10 grams; fiber, 3 grams; protein, 24 grams; sodium, 640 milligrams.

This recipe is one of 124 other scrumptious dishes in my book, The Heart Disease Prevention Cookbook, based on the Mediterranean diet for a healthier you. Eating right doesn’t have to be a challenge. Based on proven science supporting the link between heart health and the Mediterranean diet way of eating, this comprehensive cookbook offers an in-depth look at the causes of heart disease, why, and how the Mediterranean diet has been shown to work for decades, and other steps you can take for long-term heart health.

Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in dietetics and nutrition from the University of Kansas, and a bachelor’s degree in dietetics and institutional management from Kansas State University. She is a clinical dietitian for local clinics, an adjunct professor at an area community college where she teaches basic nutrition, and a freelance health and nutrition writer. She is the author of The Nourished Brain: The Latest Science On Food’s Power For Protecting The Brain From Alzheimers and Dementia, The Prediabetes Action Plan and Cookbook and The Heart Disease Prevention Cookbook,. Visit her website at

Powered by WordPress