Healthy Salmon Salad

Posted on March 11th, 2024

Heart healthy ingredients for a healthy new year! 

Salmon is a highly absorbable source of protein that contains about 2g of omega-3 fatty acids per six-ounce fillet. Omega-3 fatty acids help to decrease inflammation, support cellular structures, and decrease cardiovascular risk. Mixed spring greens are a great source of variety as well as nutrient density. Certain brands can contain up to 14 varieties of leafy greens in their spring mix, which can halfway meet the recommended plant variety score for your whole week (30+ different plant foods are recommended for gut microbiome diversity). Skim mozzarella cheese is calcium dense and lower in saturated fat than other cheese varieties. Avocados are a dense source of fiber, potassium, and folate, while tomatoes and onions are loaded with carotenoids and vitamin C, respectively. Spices increase microbial diversity and using single spices in cooking guarantees no added sugar. 

Nutrients (serves 4)

• Energy: 2444kcal
• Protein: 75g
• Carbohydrates: 55g
• Fat: 208g (mostly monounsaturated, which is heart healthy)
• Fiber: 37g
• Calcium: 762g
• Magnesium: 235g
• B12: 9mcg
• Folate: 425mcg
• Vitamin D: 1148IU
• Vitamin K: 199mcg

Ingredients (serves 4)

Salad

• 6 oz of wild caught sockeye salmon (wild caught is preferred due to high contaminants in farmed fish)
• 2 cups of mixed spring greens
• ½ cup of cherry tomatoes, cut in half-lengthwise
• ¼ cup of shredded, part-skin mozzarella cheese
• 3 ripe avocados, cut into squares
• ½ yellow onion, cut into thin strips
• ½ tsp tarragon
• ½ tsp thyme
• ½ lemon
• Sea salt to taste

Dressing

• ½ cup of olive oil
• ¼ cup of balsamic vinegar
• 1 tbsp of honey
• 1 tbsp of Dijon mustard
• Pinch of salt and pepper

Preparation Steps

1. Preheat oven to 350 degrees.

2. Remove skin from salmon and douse with lemon. Sprinkle salmon with tarragon and thyme. Lightly salt.

3. Place salmon in oven for 20 minutes.

4. Prepare salad ingredients (mixed spring greens, cherry tomatoes, mozzarella cheese, avocadoes and onions), mixing thoroughly.

5. Prepare dressing by combining olive oil, balsamic vinegar, honey, Dijon mustard, salt and pepper. Blend well.

6. Remove salmon from the oven and let it cool for at least 10 minutes.

7. Cut salmon into bite size pieces and place on salad. Use dressing sparingly.

8. Enjoy!

For more heart healthy tips please schedule an appointment with your in-house nutritionist today!