Looking for a tasty and healthy lunch or dinner option? Look no further than this salmon salad with sesame dressing! This dish is packed with omega-3 fatty acids and protein from the salmon, as well as a variety of vitamins and minerals from the greens and vegetables. The sesame dressing adds a delicious nutty flavor and a boost of healthy fats.
Ingredients
- 4 skinless salmon fillets
- Salt and pepper
- 1 tbsp olive oil
- 4 cups mixed greens (arugula, spinach, etc.)
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 small red onion, sliced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup sesame seeds
- 2 tbsp soy sauce
- 2 tbsp rice vinegar
- 1 tbsp honey
- 1 tsp sesame oil
- 1 clove garlic, minced
Instructions
- Preheat your grill or grill pan to medium-high heat.
- Season the salmon fillets with salt and pepper on both sides.
- Grill the salmon for about 4-5 minutes per side, or until cooked through.
- In a large bowl, combine the mixed greens, bell peppers, onion, and cherry tomatoes.
- In a small pan, toast the sesame seeds over medium heat for about 2-3 minutes, or until lightly browned.
- In a small bowl, whisk together the soy sauce, rice vinegar, honey, sesame oil, and minced garlic.
- Add the toasted sesame seeds to the dressing and stir to combine.
- Add the grilled salmon to the bowl of mixed greens and vegetables.
- Pour the sesame dressing over the salad and toss to combine.
- Serve immediately and enjoy!
Nutritional Information
Per serving:
- Calories: 367
- Fat: 22g
- Carbohydrates: 15g
- Protein: 30g
Why Salmon is Good for You
Salmon is one of the best sources of omega-3 fatty acids, which are essential for good health. These fatty acids can help to reduce inflammation in the body, lower the risk of heart disease, and improve brain function. They also play a crucial role in the development and maintenance of the brain, eyes, and nervous system in the developing fetus and infants.
In addition to omega-3s, salmon is also a great source of protein, vitamin D, and a variety of other vitamins and minerals. The protein in salmon can help to keep you feeling full and satisfied, while the vitamin D helps to support bone health and the immune system.
How to Choose the Best Salmon
When shopping for salmon, look for fish that is wild-caught rather than farm-raised. Wild-caught salmon is generally considered to be healthier, as it is lower in contaminants and higher in omega-3s.
When purchasing the fish, look for fillets that are firm and have a bright, vibrant color. The flesh should be moist and should not have any brown or discolored spots. The fish should also have a fresh, mild smell. If the fish has a strong or “fishy” smell, it is likely that it is not fresh.
Serving Suggestions
This salmon salad can be enjoyed on its own as a light lunch or dinner, or it can be served as a side dish with a grain or a larger entree. It can also be paired with a variety of different sauces and dressings to add extra flavor. For example, it can be paired with a creamy yogurt-based dressing or a tangy vinaigrette.
Conclusion
In conclusion, this salmon salad with sesame dressing is a delicious, healthy and nutritious option for anyone looking for a satisfying and tasty meal. The omega-3 fatty acids in the salmon can help to improve heart health and reduce inflammation in the body, while the greens and vegetables provide a variety of vitamins and minerals. The sesame dressing adds a delicious nutty flavor and a boost of healthy fats. It is perfect for a light lunch, dinner or a side dish. So, next time you are looking for a healthy and delicious meal, give this salmon salad with sesame dressing a try!
