#EatWellLiveWell: Salmon and Corn Relish

Salmon and Corn Relish Recipe from UnityPoint Clinic

Salmon has been known as a superfood powerhouse for years, but does it bring more to the table than just omega-3’s? Omega-3 fatty acids are known to promote heart and vascular health by reducing your risk of heart disease, fighting high cholesterol, and fighting inflammatory flares of tissue and blood vessels. But wait, there’s more! Check out our top five other benefits of eating salmon.

  • Promotes Joint Health. Containing small amino acids called calcitonin bioactive peptides, salmon helps to promote joint and cartilage health as well as combating osteoporosis.
  • Boosts Your Metabolism. Thanks to its high vitamin D and selenium content, salmon helps manage your body’s natural insulin levels. This will help kickstart your body’s natural metabolism levels and promote healthy weight-loss.
  • High in Protein. Whether you’re bulking up or just trying to eat healthier, the high protein and low-calorie attributes of salmon make a great entree or topping for a salad!
  • Eye and Retinal Health. The high quantity of vitamins and minerals help fight against macular degeneration resulting in vision loss. Eating 3-5 servings of salmon a week will boost eye health and even combat recurring dry-eye problems.
  • Natural Sleep Aid. Salmon contains tryptophan, most commonly known for contributing to Thanksgiving day “turkey naps,” but it is also proven to help you fall asleep faster, even in the absence of a holiday turkey meal. Tryptophan has been used to combat mild insomnia.

As you can see, our favorite fish offers so much more than just a few omega-3 fatty acids. Check out our delectable recipe for grilled salmon with bacon and corn relish below!

Recipe: Salmon and Corn Relish

Servings: 2

Ingredients

  • 6 slices bacon, cut crosswise into 1/2-inch pieces
  • 2 ears white corn
  • 1/4 cup chopped green onions - white and light green parts separated from green tops
  • 1/4 cup diced red bell pepper
  • salt and ground black pepper to taste
  • 1 pinch cayenne pepper, or to taste
  • 2 teaspoons olive oil
  • 1 tablespoon rice vinegar, or more to taste
  • 1/2 teaspoon vegetable oil
  • 2 (8 ounce) center-cut boneless salmon fillets
  • 1 pinch cayenne pepper, or to taste
  • 1 cup fresh spinach leaves (optional)

Directions

  1. Preheat an outdoor grill (preferably charcoal) for high heat and lightly oil the grate.
  2. Place bacon in a skillet over medium heat and cook until browned and crisp, 8 to 10 minutes.
  3. Cut kernels from corn ears into a large bowl using a sharp knife held at a 45-degree angle. Scrape cobs with the back of the knife into the bowl to get the juices.
  4. Stir white and light green parts of green onions into bacon and add red bell pepper; cook and stir until vegetables just start to become tender, about 2 minutes. Stir corn into bacon mixture and let corn just warm through. Season with salt, black pepper, cayenne pepper, a few chopped dark green onion tops, olive oil, and rice vinegar. Turn off heat under relish.
  5. Spread vegetable oil onto both sides of salmon fillets and season fish with salt, black pepper and cayenne pepper.
  6. Cook on preheated grill until fish shows grill marks, the flesh flakes easily, and the fish is still slightly pink in the center, about 5 minutes per side. A crack that opens up in the salmon flesh as you cook will let you see how done the salmon is in the middle.
  7. Divide spinach leaves onto two plates and top each with a salmon fillet and half the corn relish. Sprinkle a few green onion tops for garnish.

Nutrition Information:

605 calories, 33.1 g total fat, 141 mg cholesterol, 755 g sodium, 20.2 g total carbs, 56.6 g protein

Do you want to discover more delicious and nutritious meal options? Sign up for our free LiveWell with UnityPoint Health email updates today!

comments powered by Disqus