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Roast Salmon Salad

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When I’m having an IBS flare, I don’t normally like to eat raw vegetables as they can be difficult to digest when your gut is already inflamed. So, I do like the French do – I lightly sautee my veggies until they begin to soften and then toss in the greens just until they are warm. I love this quick and easy lunch as it is filling yet light and healthy.

Further Food Nutritionist Commentary:

This roasted salmon salad is rich in monounsaturated fats, protein, potassium and vitamin A. Monounsaturated fats help to reduce the level of LDL (bad) cholesterol in your blood, lowering your risk of a heart attack or stroke. Protein helps build your muscles and keeps you full for an extended period of time. Potassium works as an electrolyte and plays an important role in muscle contraction. Vitamin A is an integral part of our vision, skin, and immunity. Every person may respond to foods differently during an IBS flare. Keep a log of the foods you eat and take note of your symptoms.

By Alex Lane, MS, RDN/LD

Roast Salmon Salad

  • Prep Time:10 minutes
  • Cook Time:15 minutes
  • Servings: 1

Ingredients

1/3 pound of salmon fillet
1 tablespoon olive oil
1/2 cup red bell pepper (roughly chopped)
1/4 cup cucumber (roughly chopped)
1/2 cup cherry tomatoes (cut in half)
2 cups mixed greens
2 tablespoons sherry vinegar

Instructions

1. Preheat oven to 400*F.
2. Rinse salmon, pat dry, and lightly season with salt and pepper.
3. Cover the Salmon and put into the oven for 10-15 minutes, depending on the thickness of the cut.

4. In the meantime, chop your vegetables.

5. Heat the oil in a medium sized pan. Lightly sautee peppers until they begin to soften.
6. Add in cucumbers and toss for 1-2 minutes. Then add in tomatoes and toss for 1 minute.
7. Remove the pan from the heat and toss in the greens just enough to warm them.
8. Toss in the sherry vinegar and then transfer your greens to a plate. When the salmon is done, put it on top of your greens.

1. Preheat oven to 400*F. 2. Rinse salmon, pat dry, and lightly season with salt and pepper. 3. Cover the Salmon and put into the oven for 10-15 minutes, depending on the thickness of the cut. 4. In the meantime, chop your vegetables. 5. Heat the oil in a medium sized pan. Lightly sautee peppers until they begin to soften. 6. Add in cucumbers and toss for 1-2 minutes. Then add in tomatoes and toss for 1 minute. 7. Remove the pan from the heat and toss in the greens just enough to warm them. 8. Toss in the sherry vinegar and then transfer your greens to a plate. When the salmon is done, put it on top of your greens.

Nutrition Information

Per Serving:  Calories: 376; Total Fat: 24g; Saturated Fat: 3g; Monounsaturated Fat: 13g; Polyunsaturated Fat: 5g; Cholesterol: 83mg; Sodium: 154mg; Potassium: 743mg; Carbohydrate: 11g; Fiber: 3g; Sugar: 8g; Protein: 33g

Nutrition Bonus:  Vit A: 146%; Vit : 105%; Iron: 35%

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Rebecca Slater Contributor

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2 thoughts on “Roast Salmon Salad”

  1. Emilie Josephine

    I like that this recipe can work with other fish like cod, sea bass, or artic char too! Nice to get creative with this one.

    Reply ↓

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