Recipe: Chilled Salmon Summer Salad
It’s true what they say, we eat with our eyes first. The appearance of foods can have an aversive or alluring effect on our desire to eat. This chilled salmon salad is a perfect example of how visually appealing a nourishing meal can be, incorporating all the components of the Plate Method in one vibrant dish.
Salmon, rich in omega-3 fats, is a versatile protein that can be served hot or cold. For summer salads, it works beautifully when chilled. The fresh fruit, lime juice, herbs, and spices each provide complementary flavors and textures, vitamin C, and other important antioxidants. Layered atop a bed of dark greens, providing vital minerals such as magnesium and calcium for heart and bone health, this salad shines as a nutritional powerhouse. If you like, consult our list of swaps to customize your salmon salad experience.
Chilled Salmon Summer Salad
Serves 5
Ingredients
- 1.5 lbs salmon
- 1 C mango chunks (fresh, or frozen and defrosted)
- 1/2 C fresh berries of choice
- 2 yellow or orange bell peppers, diced
- 1.5 C shelled edamame, thawed from frozen (also called mukimame)
- 1/4 small red onion, diced
- 1/4 C fresh cilantro, chopped
- 1/4 C lime juice (approximately 2 limes worth)
- 1 Tbsp white balsamic vinegar or rice vinegar
- 1/4 tsp salt
- 1/4 tsp smoked paprika
- 1/4 tsp cumin
- 6 C arugula, spinach, and kale mix
Directions
- Preheat oven to 375°F. Line baking sheet with aluminum foil.
- Add salmon to sheet. Bake 20 minutes or until internal temperature 145°F in thickest portion of fillet.
- While salmon cooks, toss together mangos, strawberries, bell peppers, edamame, red onion, cilantro, lime juice, white balsamic vinegar, salt, smoked paprika, and cumin in a large bowl. Fold mixture to thoroughly coat with spices and liquid.
- Remove salmon from oven. Divide into large sections or flake into bite-size pieces. Place in refrigerator to chill, 5 minutes.
- To serve, divide greens between plates. Add layer of fruit and veggie mixture and top with flaked salmon.
Swaps
- For the salmon: cooked shrimp or chicken
- For the mango: canned Mandarin oranges (drained) or Halo orange sections
- For the shelled edamame (mukimame): 15 oz can chickpeas, drained and rinsed
- For the cilantro: fresh parsley or basil
- For the spices: 1/4 tsp Tajín Clásico seasoning blend
- For the arugula and greens mixture: Romaine lettuce or mixed leafy greens of choice