Costco Connection - January 2009

for your
health
Pan-Fried Salmon
with Mango-
Cucumber Salsa

MANGO-CUCUMBER SALSA

6 tablespoons fresh lime juice

2 tablespoons honey

4 cups ¹/4-inch cubes whole or sliced mangoes

3 cups ¹/4-inch unpeeled hothouse (English) cucumber cubes

1 ¹/3 cups minced red onion

2 tablespoons minced and seeded green jalapeño pepper

Salt

Recipes for a new you

1 teaspoon ground cumin

¹/2 teaspoon salt, plus more to taste

Pinch of cayenne, plus more to taste (optional)

8 4-ounce salmon fillets, skin and bones removed

Olive oil spray

Black pepper (optional)

IRIDIO PHOTOGRAPHY

By Devin Alexander

AS WE FACE THE NEW YEAR, I invite you to join me in making an unusual resolution: Abandon dieting! Instead, find a way to cut 100, 200 or even 300 calories from your diet daily by swapping in delicious remakes of the foods you crave. By cutting only 100 calories per day you’ll lose, on average, 10 pounds per year; 200 calories and you’ll lose 20. Suddenly, getting healthy sounds easy, doesn’t it?

Now, you’re probably thinking I’m suggesting eating way too much tofu and too many carrot sticks. Wrong! I’m talking about delicious recipes that use fresh, flavorful, lower-fat ingredients and smart cooking techniques to make meals that are much better for you than the artery-clog-ging versions. In short, you can have your cake and eat it, too.

The healthy, low-calorie recipes here are made with products available at Costco and are featured in Costco’s latest cookbook, In the Kitchen The Costco Way. An electronic version of the cookbook can be found at Costco.com; click on “Costco Connection Magazine.” You can also find some of my own cookbooks at Costco.com. Just enter my name in the search box. C

1. To prepare the salsa, whisk lime
juice and honey in a medium reseal-
able container until well combined.
Add mango, cucumber, onion and
jalapeño, and stir until well blended.
Seal the container and refrigerate for
at least 1 hour to let the flavors meld.
Season with salt to taste. Serve cold
or at room temperature.
2. To prepare the salmon, mix cumin,
¹/2 teaspoon salt and pinch of cay-
enne in a small bowl. Lightly mist
both sides of salmon fillets with olive
oil spray. Sprinkle the spice mixture
evenly over both sides.
3. Place a small nonstick skillet over
medium-high heat. Cook the fillets
until the outsides are just lightly
browned, 1 to 2 minutes per side.
Then lower the heat to medium and
cook until the salmon is a pale pink
throughout, 2 to 3 minutes per side.
4. Season with more salt, cayenne
and black pepper to taste, if desired.
Transfer each fillet to a plate. Top
each with equal portions of the salsa.
Makes 8 servings.
Nutritional information: Each serving
( 1 fillet with salsa) has 201 calories,
23 g protein, 10 g carbohydrates, 7 g
fat, 1 g saturated fat, 62 mg cholesterol,
1 g fiber, 212 mg sodium.