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The Honolulu Advertiser
Posted on: Wednesday, April 14, 2010

Salmon salad an easy, healthy treat

By Elaine Magee

Hawaii news photo - The Honolulu Advertiser

This citrus salmon salad is filled with smart fats from the salmon, walnuts and avocado. You can prepare the salmon ahead of time and refrigerate it until you're ready to make the salad.

Elaine Magee

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Q. We are trying to eat fish more often and were hoping you had a recipe you would share that is easy to make.

A. One of my favorite fish recipes is Citrus Salmon, and I love to make it a meal by pairing it with a nice green salad. It's a very satisfying dinner salad because it's loaded with smart fats (from the salmon, walnuts and avocado) and quality protein. To save dinner prep time you can broil or grill the salmon ahead of time and have it refrigerator-ready to add to the salad.


For the salmon:

• 1/4 cup orange juice

• 1 tablespoon finely chopped orange zest

• 1 tablespoon lemon juice

• 1 tablespoon honey

• 2 teaspoons canola or olive oil

• 2 teaspoons finely chopped fresh parsley

• 2 teaspoons finely chopped fresh chives

• 1 pound salmon filet, cut into 4 equal sized pieces

• Black pepper to taste

For the salad:

• 8-12 cups spinach, romaine or mixed salad greens (2-3 cups per serving)

• 1 avocado, diced

• 1/3 cup dried cranberries

• 1/3 cup reduced-fat blue cheese

• 1/3 cup walnut pieces

• 6 to 8 tablespoons light raspberry walnut vinaigrette (or similar light dressing)

In a small bowl, combine orange juice, orange zest, lemon juice, honey, oil, parsley and chives and whisk together well. Combine this citrus marinade and the salmon pieces in a sealable plastic bag or a medium bowl. Refrigerate for a couple of hours.

If broiling, preheat oven to broil. Select a baking dish that fits the salmon filets as closely as possible and line with foil. Coat the foil with canola cooking spray. Place salmon flesh side down in baking dish and top with citrus sauce and black pepper if desired. Broil about 6 inches from the heat, skin side up, for about 4 to 5 minutes (watch carefully). Remove dish from broiler and remove the now crisp skin with a fork and discard. Flip the filet over, cover well with the citrus sauce in dish, and continue to broil until fish is cooked through (about 5 minutes).

If grilling, coat the indoor or outdoor grill rack with canola cooking spray and preheat to medium-high. Remove the salmon from the marinade and sprinkle with pepper to taste. Place the salmon on the grill and grill until cooked throughout (4 to 6 minutes on each side if outdoor grill or about 6 minutes if using a double-sided indoor grill). Spoon some of the citrus marinade on top of the salmon while grilling, if desired.

While salmon is cooling, prepare salad by layering the salad ingredients in 4 individual salad bowls. Drizzle lightly with a light raspberry vinaigrette (or similar) and place a serving of salmon on top.

Makes 4 servings.

• Per serving: 400 calories, 30 g protein, 22 g carbohydrate, 21 g fat, 4 g saturated fat, 8.5 g monounsaturated fat, 8.3 g polyunsaturated fat, 62 mg cholesterol, 7 g fiber, 426 mg sodium. Calories from fat: 45 percent. Omega-3 fatty acids = 4 g, Omega-6 fatty acids = 4.3 g. Weight Watchers POINTS = 8

Elaine Magee is an author and registered dietitian. Learn more about her books at www.recipedoctor.com.