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Healthy Recipe: Salmon and Red Grapefruit Salad

Healthy Lifestyle

It’s no secret that salmon is good for you. It’s packed with vitamins and minerals, and is a good source of high quality protein and heart healthy omega-3 fatty acids. Combine that with grapefruit - an excellent source of vitamins A and C, and you have a dish teaming with both nutritional value and FLAVOR! Give this recipe a go for something delicious and good for you.

Servings: 2

Ingredients

  • 8 oz. wild salmon
  • 1 Ruby grapefruit
  • 1 Fresh peach
  • 2 C Romaine
  • 2 C Spring mix greens
  • 1 small bulb of Fresh fennel
  • ½ tsp Capers

Dressing

  • 1 heaping Tbsp Olive oil
  • Pinch of Salt and pepper
  • 2 tsp Apple cider vinegar
  • 1 tsp Honey
  • ½ tsp Dijon mustard
  • ½ tsp Chopped red onion

Directions

Brush salmon with ½ tsp honey, season with salt and pepper. Pan-fry fish on medium to high temperature for 4 to 5 minutes on each side until flesh is opaque. Set aside salmon and let it cool. Flake it into smaller pieces.

Mix vinegar, onion, honey and mustard together. Slowly whisk oil in to the vinegar mix and add pinch of salt and pepper.

Peel grapefruit into segments and cut ripe peach into eighths.

Use just the fennel bulb by trimming off the bottom and outer leaves. Cut the bulb in half and remove hard center core. Julienne the leaves.

Add flaked salmon to bed of mixed greens and fennel. Top the salad by placing the grapefruit and peach segments around the lettuce. Finish the salad with the dressing and capers.

Nutrition Information

Calories: 431
Proteins: 25g
Carbs: 47g 
Fat: 15.2g
Sugar: 24g
Sodium: 598mg

Mike Riley

About the Author:

Methodist Hospital Café 8303 Chef Mike Riley’s interest in cooking started in high school home economics classes in a small farming community. He’s worked as everything from dishwasher to manager in restaurants such as Valentino’s Pizza, Café Di Coppia, Ruby Tuesday and Brother Sebastian’s Steak House.

See More Articles by Mike Riley