Salmon Salad

Tonight for dinner I’m making a salad with broiled salmon — a Salmon Salad! I eat salmon because it’s my second favorite fish (sea bass is #1) and to get my dose of omega-3s. Fatty fish, like salmon is high in omega-3 fatty acids which are essential nutrients for maintaining a healthy heart and brain. The American Heart Association recommendation is two 3.5 oz servings of fatty fish per week. Omega-3 fatty acids are also important for nourishing and protecting the brain. They are important constitutes of the cell membrane and help nerve cells develop and function properly.

I purchase my salmon from Trader Joe’s because they sell wild salmon. The primary reason I choose to buy wild salmon instead of farmed salmon is the the ratio of fatty acids. Farmed salmon has 2-3 times more omega-6 fatty acids than wild salmon. Many of us consume more omega-6 fatty acids than omega-3 tipping the balance which can lead to inflammation in the body. If you want to learn more about the differences between wild and farmed salmon check out this link.

Farmed salmon is still a good option to get your weekly dose of omega-3 fatty acids. You should still consume fatty fish whether it is wild or farmed. You’re still going to benefit from the omega-3 fatty acids in farmed salmon.

The amount of salmon I got this time was 1.18 lbs for $14.15. This fed my family. If I were to cook this meal for myself I would look to buy a package lower in weight and $$ because I don’t want leftovers. I’m not a huge fan of reheating fish!

Check out this bright beautiful fish!! The more red/orange the fish the more astaxanthin it contains. Astaxanthin is an antioxidant that fights free radical damage in the body, helping prevent diseases like cancer.

This serves a family of four. The following of recipes are from Eatingbirdfood’s Superfood Salmon Salad:

Quick Pickled Red Onion ingredients:

  • 1/2 cup apple cider vinegar
  • 1 cup water
  • 1 tablespoon sugar
  • 1 1/2 teaspoons sea salt
  • 1 red onion, thinly sliced

Dressing ingredients:

  • ¼ cup apple cider vinegar
  • 2 Tablespoons fresh lemon juice
  • 2 Tablespoons water
  • 1 Tablespoon dijon mustard
  • 2 teaspoons honey or maple syrup
  • 1 teaspoon dried oregano
  • 1 clove garlic, minced
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • ½ cup + 2 Tablespoons extra virgin olive oil

Crispy sweet potato croutons ingredients:

  • 2 medium sweet potatoes (4 cups) chopped, 1/4 inch
  • 1-1.5 tablespoons avocado oil (high smoking point oil)

Salad:

  • 2 bags of your favorite mixed greens (about 8 cups total) I used a combination of spinach and mixed greens.
  • Optional toppings: Almonds, pepitas, goat cheese, feta, avocado

Directions:

  1. First, make the quick pickled red onion so it can sit for 1 hour at room temperature. In a bowl, whisk together the ingredients. Then in a jar, pour over the sliced onion.
  2. Preheat the oven to 400° conventional roast.
  3. Line a baking tray with parchment baking and add the sweet potato. Drizzle the oil and mix with your hands. Roast for 30-35 minutes, flipping once halfway.
  4. Line another baking tray with aluminum foil. Add the salmon and drizzle with avocado oil, salt and pepper.
  5. While the sweet potato is cooking make the dressing. In a bowl, whisk together all of the ingredients (except the oil) and slowly whisk in the oil.
  6. When the sweet potato looks almost done move it to the lower rack. Add the salmon tray above the sweet potato tray and broil for 5-8 minutes.
  7. After you add the salmon the oven dress the greens (if you dress them too early they may wilt). Massage the greens if desired.
  8. Once everything is done cooking, plate the salads. Start with the base, the greens, and top with the salmon, crispy sweet potato croutons, quick pickled red onion and other toppings (I chose almonds).

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