2 salmon dishes with healing power

Salmon is a fatty fish — fatty as in omega-3 fatty acids, which have the potential to improve cardiovascular health, suppress inflammation and relieve depression. In these two dishes, you are combining the disease fighting elements of salmon with two other super foods -- avocados and spinach.

Avocados provide 34 percent of the daily value of dietary fibre — good news since it removes excess cholesterol from the blood and prevents constipation. If you like, make a small amount of lemon vinaigrette and toss with the lettuce before placing the salmon and salsa on top. Here's what you need to make this quick and easy dinner for four:

• 12 ml (2 1/2 tsp) paprika
• 10 ml (2 tsp) ground coriander
• 3 ml (3/4 tsp) salt
• 4 skinless, boneless salmon fillets, 175 g (6 oz) each
• 350 g (1 1/2 c) mango, peeled and cut into 1 cm (1/2 in) chunks
• 1 avocado, peeled and cut into 1 cm (1/2 in) chunks
• 250 g (1 c) canned chickpeas, drained and rinsed
• 75 g (1/3 c) chopped cilantro
• 5 ml (1 tsp) grated lemon zest
• 30 ml (2 tbsp) fresh lemon juice
• 10 ml (2 tsp) olive oil
• 1.5 kg (6 c) mesclun or frisée lettuce, torn into bite-size pieces

1. In a large bowl, stir together the paprika, coriander and salt. Measure out 10 millilitres (two teaspoons) of the spice mixture and sprinkle onto the salmon, rubbing it into the fish. Place the salmon, skin-side down, on a broiler pan.
2. Add the mango, avocado, chickpeas, cilantro, lemon zest, lemon juice and oil to the spice mixture remaining in the bowl; toss to combine.
3. Broil the salmon 15 centimetres (six inches) from heat for five minutes for medium.
4. Serve the salmon and salsa on a bed of frisée lettuce.

This dish takes less than 20 minutes to make. The pureed sauce of spinach, parsely, cilantro, lemon juice and olive oil may be made several hours ahead of time and refrigerated until needed. The health benefits come, not only from the salmon, but from the spinach which is a rich source of lutein and zeaxanthin, two carotenoids that work together to help prevent macular degeneration. Here's how to make it:

• 150 g (2 c) packed fresh spinach leaves
• 125 g (1/2 c) packed flat-leaf parsley leaves
• 125 g (1/2 c) packed cilantro leaves and tender stems
• 30 ml (2 tbsp) fresh lemon juice
• 1 pickled jalapeño pepper
• 15 ml (1 tbsp) olive oil
• 2 ml (1/2 tsp) salt, divided
• 2ml (1/2 tsp) celery seeds
• 1 bay leaf
• 6 strips lemon zest 8 x 1 cm (3 x 1/2 in) each
• 4 salmon steaks (175 g/6 oz each), 2.5 cm (1 in) thick

1. Steam the spinach over boiling water for 30 seconds, or until just wilted. Transfer the spinach to a food processor along with the parsley, cilantro, lemon juice, jalapeño, oil and one millilitre (1/4 teaspoon) of the salt; puree until thick and smooth.
2. In a large skillet, combine the celery seeds, bay leaf, lemon zest and the remaining one millilitre (1/4 teaspoon) salt. Add enough water to come halfway up the sides of the pan. Add the salmon; cover with wax paper and bring to a simmer over medium heat. Cook for seven to 10 minutes, or until the salmon is just cooked through; turn the salmon over midway through the cooking. With a slotted spatula, remove the salmon from the skillet.
3. Serve the salmon warm, at room temperature or chilled, with the green sauce spooned over it.

These are two excellent ways to get the healthy nutrients you need from salmon while getting great taste and health benefits of the sauces and toppings.