Finding easy, great-tasting ways to fit salmon into your weekly meal plan
can be intimidating, and that's why I was so excited when I stumbled on
this recipe from Lindsey Johnson at
Cafe Johnsonia. This dish incorporates several antioxidant rich foods, making it a great
option to go along with your recover meal.
Just 3 ounces of salmon contains 21 grams of protein and 15 total grams
of monounsaturated and polyunsaturated fats. In addition to the salmon
in this recipe, more heart-healthy fats can be found in the olive oil,
almonds and avocado.
Fat is necessary for the body. Most energy produced during exervise comes
from fats and carbohydrates, depending on the intensity of the exercise.
The Institute of Medicine established an acceptable Macronutrient Distribution
Range for fat of 20 percent to 35 percent of total energy intake for adults,
or 1 g/kg body weight/day. Besides being a great source of energy, monounsaturated
and polyunsaturated fats may improve blood cholesterol levels and decrease
inflammation, and fat aids in the absorption if the fat soluble vitamins
A, D, E and K.
Heart Healthy Citrus-Avocado Salmon Salad Recipe
Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes
Serves 1 - 2
One (4-6 oz) salmon filet
1 tsp extra virgin olive oil
Juice of 1 lemon
Salt and Pepper
1-2 cups baby spinach
½ large pink grapefruit, peeled and sectioned
1 medium navel orange, peeled and sliced
½ avocado, thinly sliced
¼ cup sliced almonds
Juice of 1 lemon
2 teaspoons extra virgin olive oil
Salt and pepper to taste.
For salmon — Preheat oven to 425 degrees. Line a baking sheet with
parchment paper. Place salmon fillets on baking sheet. Squeeze fresh lemon
over the top and drizzle with a little olive oil. Season well with salt
and pepper. Bake for 20-25 minutes, or until cooked through. Remove from
the oven and let cool before assembling salad.
For salad — Place spinach in a bowl or on a large serving platter.
Top with citrus, avocado, and cooled salmon. Sprinkle the top with almonds
and green onions. Squeeze the fresh lemon juice over the top and drizzle
with the olive oil. Season with salt and pepper.
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate,
Fiber, Fat, Fatty Acids, Cholesterol, and Amino Acids (Macronutrients).
Washington, DC: National Academies Press; 2005.
- Lindsey Johnson: http://www.cafejohnsonia.com/2014/02/healthy-citrus-avocado-salmon-salad-recipe.html