We have a delicious quick lunch recipe for you today. It’s so yummy and so simple that you can put it together in 10 minutes or less. Simple Snappy Salmon Salad. Salmon is one of the most nutritious foods on earth. It is one of the best ways to get omega 3 fatty acids into your diet. We have to get omega 3 fatty acid through our foods since our bodies don’t create them. There are so many benefits to omega 3. It’s been known to help lower blood pressure and reduce inflammation.
Salmon is also a great source of protein. And we all know how important protein is to our bodies. Protein helps your body heal after injury, protects bone health and maintains muscle mass during weight loss and the aging process. Consuming it also has the highest thermic effect on our bodies. 25-30% of the calories consumed are being used to digest protein. This is because protein is the hardest macro to break down. The body has to spend a whole lot more energy breaking it down. Thus, it is a big metabolism boost. Salmon is also high in vitamin B and potassium. It is good for your heart and even improves mood and cognition. With a lunch like this we can have a very productive afternoon!
We like to buy wild caught salmon from a reputable source. It’s delicious prepared so many different ways and one of our favorites is to grill it. But for this simple lunch we buy the packages of wild caught frozen fillets of salmon and cook it on the stovetop. Each piece is individually wrapped too. A quick way to thaw a filet is to immerse it frozen, in its freezer wrapped packaging into a pitcher of cold water. You can prepare the pan while it thaws. We like to cook it in a hot skillet with sizzling butter. We will have to do another post on the wonderful benefits of butter! Besides adding flavor it packs a lot of good nutrients of its own.
When the salmon is thawed unwrap it and sprinkle each side with your favorite spices. We used Cajun seasoning, paprika, onion powder and a slight sprinkle of grated Parmesan cheese for crunch and flavor. Place in the hot buttery pan and cook for about 2-3 minutes per side, depending on its thickness. You want the salmon to be flaky when you scrape it with a fork. While the salmon is cooking throw some pre-washed salad greens in a big bowl. Add in any of your favorite salad toppings. Once the salmon is cooked to your liking place it on top of your greens and top with a delicious salad dressing An easy salad dressing we like to prepare is Lemon Garlic Olive Oil Dressing. Again this is pretty quick to make. Place chopped garlic in a small container, add the juice of a lemon and 1/2 cup of olive oil. There… now you’re ready to dig into a most nutritious and easy meal! Enjoy!
- 1 Salmon filet thawed
- Seasonings such a Cajun spices, paprika, onion powder, salt and pepper Parmesan cheese
- Grated Lettuce, pre-washed
- Salad toppings
- Salad dressing
- Thaw salmon and sprinkle with seasonings and 1 TB of Parmesan cheese per side
- In a skillet, add 1TB butter over medium high heat
- When pan is hot and butter is sizzling add salmon
- Cook 2-3 minutes per side, depending on its thickness
- Make salad in a large bowl
- Top with cooked salmon
- Drizzle with salad dressing