Warm Salmon Salad with Wilted Greens

By Denice Hynd RD, MPH

Recipe and Image by Brianda Younggren, MPH 2/2023 

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​​​Image by Brianda Younggren, MPH

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Let's talk about the protective properties of omega-3 fatty acids! There are a handful of foods that are highly beneficial at reducing oxidative stress. Oxidative stress naturally occurs through the aging process but can also be exacerbated through disease, inflammation, drug and alcohol abuse, and environmental toxins such as pesticides and pollution. Oxidative stress can be aligned with the idea that our bodies are rusting; therefore, we need ANTI-oxidants to slow the progression of internal-rusting. Omega-3 fatty acids found in salmon, chia seeds and flax paired with deeply pigmented foods such as greens, and avocado are a match made in antioxidant heaven! Our friends with PD will enjoy this meal knowing their giving their bodies a healthy dose of anti-rusting properties! Let's get started!

Why we love this salad?

Salmon is available in many forms: boneless and skinless in a can, frozen with or without marinade, fresh steaks or planks; pick your preference and dive in. If seafood isn't your thing, consider swapping the salmon for white beans, chicken thighs, or lentils. Most of our recipes featured here require minimal culinary skill and can be prepared with a bare-bones kitchen. The avocado adds creaminess without adding saturated fat, all while boosting the fiber content of this dish. 

Ingredients: (serves 2)

• several handfuls of baby spinach, baby kale or chopped bok-choy

• 8 ounces cooked salmon

• ½ cup frozen, canned or fresh corn

• 1 avocado sliced

• ½ cup sliced cucumber 

• goat cheese, feta or parmesan (just a sprinkle)

• 1 lemon

• olive oil

• sea salt 

Steps: 

Lightly sauté greens in olive oil or avocado oil, don't overcook, simply add to a hot skillet and fold into self for two to three minutes. Remove wilted greens from skillet. Add corn to same skillet and sauté until lightly charred. Plate wilted greens onto a plate, add corn, cooked salmon, layer cucumbers and avocado, dress with fresh lemon juice, cheese of choice sea salt, and olive oil. Enjoy!