Easy Balsamic Salmon With Strawberry Chutney

Spring is strawberry season, and time to lighten up the dinner meal

This chutney is a perfect blend of sweet and spicy, can be made up to a day ahead, and will also work well with grilled chicken

Berries will vary in sweetness depending upon where and when they are grown, so feel free to improvise with this chutney, and adjust ingredients accordingly

Make extra to serve on crostini with a schmear of goat cheese

What are the Health Benefits of Strawberries?

Strawberries are a sweet and nutritional powerhouse that can elevate both flavor and health. Packed with vitamin C, strawberries support immune function and help protect cells from oxidative stress. In fact, a single serving provides more vitamin C than an orange, making them an easy way to boost your daily intake.

These vibrant berries are also rich in antioxidants like anthocyanins, which give strawberries their signature red color and have been linked to heart health. Anthocyanins are also found in other berries, like blueberries and raspberries, plus pomegranates, purple sweet potatoes, purple cabbage, and eggplant. Regular consumption may help reduce inflammation, improve cholesterol levels, skin health, and support overall cardiovascular function. Studies have shown that anthocyanins can help with weight loss, so if you have a weight goal, this low sugar, low calorie fruit is an excellent addition to your meal plan.

Strawberries are in peak season here in New Jersey from May through June. I like to buy locally in bulk and lay them on a sheet pan to individually freeze, then pack them in containers to keep in the freezer year round. If you do not have access to fresh strawberries, frozen will work just fine for this dish

Strawberries also provide fiber, which supports digestive health and promotes a healthy gut microbiome which is the foundation of for overall wellness. We usually think of strawberries as a breakfast addition to cereals, oats, and smoothies, but the sweetness of strawberries are a wonderful addition to salads, particularly ones with strong flavored greens like spinach and arugula. Here we are bringing sweet strawberries to the dinner meal, and adding some jalapeno to the chutney for a sweet and spicy salmon condiment.

Is Salmon Healthy?

Salmon is a low calorie, high nutrient protein you can add to your diet. Besides monounsaturated fats, this lean protein is a good source of omega-3 fatty acids, particularly EPA and DHA, which support heart health by reducing inflammation, lowering triglycerides, and promoting healthy blood pressure levels. Regularly including salmon in your meals may also support brain function and mood, thanks to these essential fats.

In addition to healthy fats, salmon is an excellent source of complete protein. We often think of protein for muscle building, but protein has many fates in the body, including enzyme production for chemical reactions, and making immunoglobulins to support healthy immune function. Because salmon, compared to other types of fish, is rich in fats, it can feel very satisfying, as fats take longer to digest than protein and carohydrates. If you have a weight loss goal, including salmon in your diet can help support your health goals.

Salmon is also a significant source of vitamin D, which is not abundant in the food supply. Besides certain fatty fish, vitamin D is only found in egg yolks, beef liver, and foods that are fortified with vitamin D, like dairy and plant milks. Vitamin D supports muscle maintenance, healthy bones, decreases the risk for certain cancers and chronic diseases, and brain and heart health. Sunlight is not a reliable source of vitamin D since many people either try to avoid the sun or do not live in an equatorial region to support making adequate vitamin D. As a Registered Dietitian Nutritionist, I encourage vitamin D foods for my clients, and also have them get their blood levels checked to see if a supplement is warranted.

While wild caught is preferred, it is more pricey, but farm raised may have antibiotics and red dyes added to the feed. If wild caught is not in your budget, look for terms like “responsibly farmed,” where environmental impacts are considered, have higher animal welfare standards, and seek out certain certifications that require inspections for pathogens.

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