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.
Crispy Salmon Arugula Salad
Print
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
By Denine Rogers
Crispy Salmon Arugula Salad
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
- 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%;
Print
Tell us what you think!
Leave a comment
One thought on “Crispy Salmon Arugula Salad”
You Might Also Like
Mixed Mushroom Rice with Toasted Sesame Oil Sauce (Bibimbap)
By Linda Cho
Bibimbap is the closest Korean food gets to a salad. It literally translates to "mixed rice". Traditionally, it is made with rice, mix of marinated vegetables, beef, sunny side egg and red bean paste. But it can really be any mix of ingredients and r...
Lemon Pepper Gnocchi with Broccoli
By Rachel Paul
An easy way to incorporate vegetables into meals for even the pickiest eaters is to add them to pasta! We used gluten free pasta so this recipe is great for anyone with gluten sensitivity or intolerance....
Easy Himalayan Sea Salt Salmon
By Bryn Lutes
I love salmon! I used to be convinced that I was not a fan of fish, but my girlfriend made this dish for me and completely changed my mind :)...
Midsummer Borscht (Beet Soup)
By Rowena Rivera
Beets - you either love them or you hate them, but everyone can agree that these dark hued roots do amazing things for your health. On Earth Day this year I wanted to celebrate with a fun recipe "of the earth" and what better way to celebrate than wi...
Apricot Goat Cheese Salad
By Tiffany Kingsley
Apricots are one of my favorite summer fruits, and this Apricot Goat Cheese Salad would make a great addition to all of your gatherings! Fruit is a very healthy way to satisfy your sweet tooth. Apricots are full of vitamins A and C, copper, fiber,...
Yummy is the only important words yo say