Crispy Salmon Arugula Salad

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This is my favorite salad that I eat at least twice per week. The iodine content of the fish makes it an excellent source of nutrition for the thyroid.

Further Food Nutritionist Commentary:

Arugula has a nice amount of vitamin K and one cup contains almost half the recommended daily allowance. It has only 5 calories and has the same amount of calcium as spinach. It is loaded with minerals and antioxidants. Arugula tastes great raw or cooked.

By Denine Rogers

Crispy Salmon Arugula Salad

  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Servings: 1

Ingredients

1 wild-caught salmon fillet (about 3 oz.)
1 cup arugula leaves
¼ cup cucumber, diced
2 small radishes, sliced thinly
¼ cup orange segments
¼ cup extra-virgin olive oil, plus 1 tbsp
1 tbsp lemon juice or raw apple cider vinegar
1 tbsp apple cider vinegar Dijon mustard
1 tsp herbes de provence spices (or, a dry Italian spice blend)
Salt and pepper to taste

Instructions

  1.  Preheat a large skillet over medium-high heat. Add the 1 tbsp olive oil. Season salmon with salt and pepper, then place in preheated pan and cook the salmon, skin side down for about 3 minutes. Then flip salmon and allow to cook on the other side for about 4 minutes until browned and cooked through.
  2. While salmon is cooking, assemble salad: place the arugula, diced cucumber, sliced radish, and orange segments on a plate.
  3. In a small jar with lid, mix together the remaining olive oil, herbes de provence, lemon juice or apple cider vinegar, and mustard. Shake well to combine.
  4. Place salmon atop salad, and drizzle on dressing to taste.
 Preheat a large skillet over medium-high heat. Add the 1 tbsp olive oil. Season salmon with salt and pepper, then place in preheated pan and cook the salmon, skin side down for about 3 minutes. Then flip salmon and allow to cook on the other side for about 4 minutes until browned and cooked through. While salmon is cooking, assemble salad: place the arugula, diced cucumber, sliced radish, and orange segments on a plate. In a small jar with lid, mix together the remaining olive oil, herbes de provence, lemon juice or apple cider vinegar, and mustard. Shake well to combine. Place salmon atop salad, and drizzle on dressing to taste.

Nutrition Information

Per Serving (with approximately 2 tbsp dressing): Calories: 556; Total Fat: 39 g; Saturated Fat: 5 g; Monounsaturated Fat: 20 g; Polyunsaturated Fat: 3 g; Cholesterol: 45 mg; Sodium: 644 mg; Potassium: 394 mg; Carbohydrate: 35 g; Fiber: 1 g; Sugar: 9 g; Protein: 19 g

Nutrition Bonus:

Vitamin C: 63%; Vitamin A: 16%; Iron: 6%; Calcium: 7%;

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