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Mediterranean salad with baked salmon



My idea of "fast food" is something that is done in 20 min. One of my go-to fast food meals is baked salmon on a Mediterranean salad. It takes a piece of salmon about 20 min (maybe 25 min depending on your oven) to cook. This leaves just enough time to cut and prep all your salad ingredients. By the time your salad is done, the salmon is done and you are ready to dig in to a nutritious and delicious meal!!


Salmon has many health benefits, including being an excellent source of protein. It is high in omega 3 fatty acids, which are known to decrease the risk of blood clots, decrease triglyceride levels and can improve blood pressure.


Leafy green vegetables contain phytonutrients and fiber witch are linked to decreasing the risk of heart disease, type 2 diabetes, macular degeneration and even certain cancers. Make sure to wash your salad greens prior to consuming them (unclean leafy greens can be associated with food borne illness).


Cucumbers are high in silica - a mineral that helps keep the skin healthy. They are also 95% water and high in antioxidants. Interestingly, cucumbers contain cucurbitacin, a chemical which prevents cancer cells from reproducing.


Tomatoes are a rich source of lycopene, a potent antioxidant. Research clearly demonstrated that eating tomatoes regularly is associated with a decreased risk of all-cause mortality, stomach cancer, prostate cancer, and coronary heart disease mortality.




Fresh wild caught salmon fillet

Fresh lemon

Salt

Italian seasoning (optional)

Mixed organic salad greens

Organic roma tomatoes

Organic English cucumber

Organic carrots

Red onion

Radishes (optional)

Kalamata olives (optional)

Organic Green onion (optional)

Organic Fresh Parsley (optional)

Fresh garlic (optional to use garlic powder)

Olive oil

Balsamic or red wine vinegar to taste


Preheat oven to 350


Grease a baking sheet with coconut or avocado oil and place salmon fillet skin side down. Squeeze fresh lemon juice over fillet and drizzle with olive oil. Season fillet to your taste - you can use salt, garlic powder and add Italian seasoning if desired. (Wait to add pepper until after salmon is cooked). Bake for 20-25 min or until salmon is no longer translucent when pricked with a fork in the thickest part.


While salmon is cooking wash your salad greens, shake well to remove water and place in a large serving bowl. Chop all vegetables and add to the mixed greens.


To dress the salad, sprinkle with garlic powder, salt and pepper. Drizzle with olive oil and choice of vinegar. Mix well.


When salmon is done, place fillet on top of salad and serve.


Have fun with this recipe and add whatever fresh vegetables are available and in season!!











References

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/health-foods/sls-20076653?s=6


https://www.consumerreports.org/nutrition-healthy-eating/health-benefits-of-leafy-greens/


https://www.eatingwell.com/article/7935678/is-cucumber-good-for-you/


https://www.sciencedirect.com/science/article/abs/pii/S0308814620322585

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