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image of healthy fresh salmon
Diet & Nutrition 11 Oct 2015

Recipe: Heart-Friendly Dinner – Salmon Salad

Eating fatty fish a few times a week can significantly improve your heart health

image of healthy fresh salmon

Salmon is packed with Omega 3 fatty acids, a type of polyunsaturated fat that can help lower blood pressure, reduce cholesterol levels, prevent heart disease and boost brain health.

The American Heart Association recommends eating fish (particularly fatty fish such as mackerel, herring, sardines, tuna, and salmon) at least twice a week.

This simple salmon salad is perfect for dinner and easy to rustle up!

Ingredients:

(Serves 4)

  • 4 salmon fillets (120g each)
  • ¼ teaspoon paprika
  • ¼ teaspoon pepper
  • 5 cups fresh baby spinach
  • ½ cup sliced cucumber
  • 1 medium navel orange, peeled and cut into 1.5 cm pieces
  • 2 green onions, thinly sliced
  • ¼ cup chopped walnuts
  • 4 teaspoons balsamic vinegar
  • 1 tablespoon olive oil
  • 1 garlic clove, minced

Preparation method:

  1. Sprinkle salmon with ¼ teaspoon paprika and pepper. Lightly coat pan with olive oil and fry salmon over medium heat for 8-10 minutes, or until fish flakes easily with a fork.
  2. Meanwhile, in a large bowl, combine the spinach, cucumber, orange, green onions and walnuts.
  3. In a small bowl whisk the balsamic vinegar, oil and garlic to create a salad dressing. Drizzle over salad and toss to coat.
  4. Divide salad among plates and top with salmon.

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