Spinach Strawberry Avocado and Salmon Salad

Here is another super quick, easy, and delicious recipe for you that packs a mean antioxidant punch!  It contains exactly what the name suggests and makes for a great summertime lunch.  The hardest part of this salad is poaching the salmon, a process that sounds much more difficult than it actually is and the entire recipe should take no more than 15 to 20 minutes.

Once you learn how to poach a mean salmon it can become quite the versatile fish dish. You can pair it with any fresh vegetables, spinach (sautéed or raw), or anything else that suits your fancy.  I’ll include the steps to poaching salmon within the recipe for easy reference.

Remember: I make my dishes for myself only, so all the nutrition information is based off of a single serving size.  Also, don’t let the seemingly high calorie count scare you off.  It may seem rather high, but you have to remember that this dish consists of A LOT of heart healthy fats from salmon, avocado, to sunflower kernels, all of which kicks up the calories and fat content…but in a good way!    

Servings: 1                    Calories: 498                    Calories From Fat: 280

Ingredients:

  • 5 oz. fresh salmon filet
  • 1-2 cups spinach leaves
  • 1/2 Avocado
  • 3-5 strawberries cut up
  • 1 tbs. dried sunflower seed kernels
  • 1 tsp. balsamic vinegar
  • 1 tsp. raspberry blush vinegar (check picture below)
  • 1 tsp. olive oil optional (this adds about 40 total calories and 40 calories from fat).

Steps:

1.  Salmon: Here’s how to poach salmon (or really any type of fish).

    • First, place your salmon in a skillet (skin side down and meat up) and fill with water until the water level hits about half way up your salmon. 
    • Add seasonings to water and atop salmon filets.
      • I add my amounts to taste, but if you’re more a math person and like to use set guidelines, try these: If using a powder, 1/4 teaspoon should suffice.  For a dried herb or spice, try about 3/4 teaspoon.  And if your herb or spice is fresh, use roughly 2 teaspoons.  Just keep in mind these are simply guidelines and some herbs and spices are much stronger than others so use proper judgement!  Here are the spices and herbs I use: Lemon juice, fresh garlic, dill weed, rosemary, pepper, and red pepper flakes.  I like to avoid using salt, but to each their own.  The more seasoning added to the water, the more flavor the fish will absorb.  Just don’t go crazy putting too much directly on the salmon…
    • Turn heat on medium high and cover for about 5-10 minutes or until salmon is cooked through.
    • Once salmon is cooked it will be flaky and have a slight light opaque pink color.  If you can’t beat the urge to check it, stick a fork in the thickest part of the filet.  It should flake apart when ready.

2.  Salad: While the salmon is cooking on the stove, toss your avocado, strawberries, sunflower seeds, and spinach in a bowl.

3.  Dressing:  In a small side dish, whisk together your raspberry vinegar, balsamic vinegar, and olive oil so it is well combined.  

4.  Top salad with your salmon, mix in the dressing, and enjoy!

The Raspberry Blush Vinegar I am referring to in this recipe is one of my all time favorite things to put on any salad.  It offers little calories, no fat, and a delicious flavor.  It also limits the need to add olive oil, although sometimes if I’m feeling crazy I’ll throw that in as well.  This is what the bottle looks like and can be found at almost any local grocery store.

I highly recommend investing in the Raspberry and Fig flavors, however, they have several other fantastic flavors as well! 
*I am not a Registered Dietician (yet), and all nutrition data is an estimate compiled by me via NutritionData.com using amounts added to my plate.
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About Dish Out The Skinny

I am currently a certified personal trainer on the challenging and rewarding path to becoming a registered dietician. Life is hard enough...staying healthy doesn't have to be! With the ever changing "rules" to staying healthy, my goal is to create a simple blog so that the average person, like myself, can understand the ins and outs of the world that is fitness and nutrition.
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