Baked Wild Salmon Salad with Grapefruit, Avocado, and Lemon-Ginger Dressing
Timothy Hennessy, RHN, RNCP
This luxuriously textured salad features wild salmon, an excellent source of omega-3s. These anti-inflammatory fats can help to lower LDL levels and reduce the plaque deposits in blood vessels that contribute to heart disease. Avocado is rich in heart-healthy potassium, folate, and oleic acid, while grapefruits add vitamin C, a potent antioxidant that aids in reducing cholesterol levels.
Fresh, pungent arugula greens, a member of the mustard family, provide an extra helping of folate and, along with ginger in the dressing, an added circulatory boost.
4 - 4 oz (125 g) wild salmon filets
1 Tbsp (15 mL) freshly squeezed lemon juice
1 red grapefruit, peeled and segments cut out (reserve any extra juice)
1 Tbsp (15 mL) fresh ginger root, grated
4 cups (1 L) fresh baby arugula
1 avocado, peeled and sliced
Salt and pepper to taste
Preheat oven to 350 F (180 C). Place salmon filets on parchment paper-lined baking sheet. Bake 8 to 10 minutes or until flesh is opaque in centre of filet. Set aside and keep warm.
Combine lemon juice and reserved grapefruit juice with grated ginger. In large mixing bowl, toss arugula with dressing. Divide among four plates.
Place portions of avocado and grapefruit on each plate. Top with salmon filets broken into large chunks. Season to taste as desired.
Serves 4.
Each serving contains: 298 calories; 8 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 12 g carbohydrates; 5 g fibre; 22 mg sodium
source: "Tasty Ticker-Friendly Food", alive #327, January 2010
