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:
By Denine Rogers
Crispy Salmon Arugula Salad
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
- 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.
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
Vitamin C: 63%; Vitamin A: 16%; Iron: 6%; Calcium: 7%;
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