Category: Nutrition

Summer Salmon Salad

Last weekend Attune Health nutritionist Natalie Fortune went to the grocery store, and found that Sockeye salmon was on sale. She was particularly excited because it was wild and sustainably caught.

Sockeye salmon is rich in Omega-3 Fatty acids and is a great source of protein. It is also a great source of selenium, a mineral that is important for bones and may reduce the risk of cancer. Sockeye salmon is known for its deep red hue due to the antioxidant Astaxanthin, which may help reduce the risk of heart disease by reducing oxidation of LDL (bad) cholesterol and increasing HDL (good) cholesterol. It also works with the omega-3s to protect the brain and nervous system from inflammation.

If you don’t like salmon, any fish or other protein would work will in this dish!

INGREDIENTS

Serves One

INGREDIENTS FOR THE SALAD:

  • One 3-6 oz piece of sockeye salmon
  • Sea Salt
  • Black Pepper
  • 1 Teaspoon of Coconut Oil
  • 1 Cup of Fresh Arugula
  • 1 Tablespoon Chopped Walnuts
  • 1 Cup Sliced Strawberries
  • 2 Teaspoons of Vinaigrette (see recipe)
  • 2 Teaspoons of Picked Red Onion (see recipe)

INGREDIENTS FOR VINAIGRETTE

Tip from Natalie: Make this ahead of time and store it in your fridge in an airtight container. It will be ready for you whenever you are craving a salad!

  • 3 Tablespoons Balsamic Vinegar
  • 1 Tablespoon Apple Cider Cinegar
  • 3 Tablespoons Extra Virgin Olive Oil
  • 2 Teaspoons Dijon Mustard
  • 1 Teaspoon Sea Salt
  • 1 Teaspoon Black Pepper
  • 1 Teaspoon Maple Syrup * optional

INGREDIENTS FOR PICKLED RED ONIONS:

  • 1 Red Onion, Thinly Sliced (I like to use a mandolin for this!)
  • ¼ Cup Apple Cider Vinegar
  • ¼ Cup White Vinegar
  • ¼ Cup Water
  • 2 Teaspoons Sea Salt
  • 2 Teaspoons Black Pepper
  • 1 Teaspoon Ground Cinnamon
  • 1 Teaspoon Maple Syrup * optional

RECIPE

RECIPE FOR PICKLED RED ONIONS:

  1. In a large mixing bowl add both vinegars, water, sea salt, pepper, cinnamon, and maple syrup. Stir until salt is dissolved. 
  2. Add in the sliced red onion and stir them so the rings separate and are covered by the liquid.
  3. Let sit for a few hours at room temperature. Whatever you do not use you can add to an air tight container and store in the refrigerator for a week and add it as a topping to salads, sauces, bowls, and soups.

DIRECTIONS FOR VINAIGRETTE:

  1. In a mason jar add in all ingredients.
  2. Close lid tightly and shake until all ingredients are combined.

DIRECTIONS FOR A SALAD:

  1. Heat a grill pan (or skillet) over medium high heat. While the pan is pre-heating, season the salmon on both sides with sea salt and black pepper.
  2. When the pan is hot, add in a teaspoon of coconut oil and then lay the salmon in the pan. Allow it to cook for about 3-5 minutes on each side until it is fully cooked.
  3. While the salmon is cooking you can prepare the rest of the salad.
  4. Add 2 teaspoons of vinaigrette to the arugula and toss it around, so it is evenly coated.
  5. Transfer the greens to a plate and then add the chopped walnuts and strawberries.
  6. When the salmon is done cooking lay it over the greens and top with pickled red onions.
  7. Enjoy!