After my annual checkup with our family ophthalmologist, I asked whether I had any signs of macular degeneration (my mother was diagnosed with this in her early 60s and was practically blind in her 90s). He said not right now, but he wanted me to add the following to our regular diet: Each week, include 3 servings of oily fish (anchovies, sardines, or salmon), and each day have at least one serving of dark leafy greens.
While the first two oily fish are not on my top 10 food items, salmon certainly is. Also, I enjoy preparing a salad daily with at least 5 fruits and vegetables. I particularly like using a mix of greens with kale and spinach as a part of the mix. Here is one of my favorite recipes to make my doctor’s recommendation easy and tasty.
My preference is wild salmon, preferably from Alaska. When purchased from my favorite grocery store, I like to select the cut of salmon in the fish case. Often it is marked “previously frozen.” This is fine with me, but I am noting that it is often more economical to buy packages of individually wrapped frozen fish at my local grocery store or big box store freezer section. While the package suggests defrosting in the refrigerator, I have found that submerging the sealed filets into cold water takes only 15-20 minutes.
To make mango salmon, I first prepare a mix of seafood seasoning, which is a combination of dill, cumin, and smoked paprika. To save time, I keep a mix on my counter in a covered bowl. Another option is to purchase a prepackaged seasoning. Lightly sprinkle this on top of the salmon before baking.
Enjoy your mango salmon, and improve your long-term vision health!
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