Citrus-Salmon Salad

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Citrus-Salmon Salad
45 min.
5
349kcal

Suggestions


Welcome to a delightful culinary experience with our Citrus-Salmon Salad, a dish that perfectly balances vibrant flavors and wholesome nutrition. This recipe is not only gluten-free and dairy-free, but it also boasts a remarkable health score of 100, making it an ideal choice for health-conscious individuals. With a preparation time of just 45 minutes, you can whip up this refreshing salad for lunch, dinner, or any occasion that calls for a light yet satisfying meal.

Imagine the zesty combination of juicy pink grapefruit and navel oranges, harmoniously paired with tender, flaky salmon fillet seasoned with Jamaican jerk spices. The addition of fresh spinach leaves and crunchy sunflower seeds adds a delightful texture, while the homemade citrus dressing ties all the flavors together beautifully. Each bite is a burst of freshness that will leave your taste buds dancing.

Not only is this salad a feast for the senses, but it also provides a balanced caloric breakdown, with 34.24% of calories coming from protein, 36.1% from healthy fats, and 29.66% from carbohydrates. Whether you're looking to impress guests at a dinner party or simply enjoy a nutritious meal at home, this Citrus-Salmon Salad is sure to become a favorite in your recipe repertoire. Dive into this deliciously healthy dish and savor the goodness of nature's bounty!

Ingredients

  • tablespoon dijon mustard 
  •  pink grapefruit 
  • tablespoon honey 
  • tablespoons jamaican jerk seasoning 
  •  navel oranges 
  • tablespoon olive oil 
  • 0.3 teaspoon pepper 
  • 0.5 cup onion red thinly sliced
  • 1.5 pound skinned salmon fillet 
  • 0.3 teaspoon salt 
  • cups spinach leaves fresh
  • tablespoons sunflower seeds 

Equipment

  • bowl
  • whisk
  • broiler pan

Directions

  1. Grate 1/2 teaspoon rind from orange (see Step 1 below); set grated rind aside.
  2. Peel oranges and grapefruit as described in Step 2 below.
  3. Cut out citrus sections over a bowl, reserving juice (see Step 3 below). Set citrus sections aside. Squeeze membranes over bowl to extract additional juice. Discard membranes.
  4. Combine 6 tablespoons citrus juice, grated rind, olive oil, and next 4 ingredients in a small bowl; stir well with a whisk. Cover dressing, and chill. Reserve remaining citrus juice for another use.
  5. Rub Jamaican jerk seasoning over salmon.
  6. Place salmon on a broiler pan coated with cooking spray. Broil 14 minutes or until fish flakes easily when tested with a fork. Flake salmon into bite-size pieces; cover and chill at least 30 minutes.
  7. Combine citrus sections, spinach, and onion in a large bowl.
  8. Drizzle dressing over salad, and toss gently to coat.
  9. Divide salad evenly among five plates; top each salad evenly with salmon, and sprinkle with sunflower seeds.
  10. Serve immediately.

Nutrition Facts

Calories349kcal
Protein34.24%
Fat36.1%
Carbs29.66%

Properties

Glycemic Index
44.05
Glycemic Load
4.71
Inflammation Score
-10
Nutrition Score
40.883043703826%

Flavonoids

Hesperetin
12.61mg
Naringenin
37.4mg
Luteolin
1.24mg
Isorhamnetin
0.8mg
Kaempferol
2.03mg
Myricetin
0.13mg
Quercetin
4.89mg

Nutrients percent of daily need

Calories:348.96kcal
17.45%
Fat:14.41g
22.17%
Saturated Fat:2.04g
12.77%
Carbohydrates:26.64g
8.88%
Net Carbohydrates:21.21g
7.71%
Sugar:16.45g
18.27%
Cholesterol:74.84mg
24.95%
Sodium:287.13mg
12.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.74g
61.48%
Vitamin K:150.24µg
143.09%
Vitamin A:5137.25IU
102.74%
Vitamin C:74.77mg
90.63%
Selenium:53.98µg
77.12%
Vitamin B12:4.33µg
72.12%
Vitamin B6:1.41mg
70.68%
Vitamin B3:12.11mg
60.53%
Vitamin B2:0.69mg
40.38%
Phosphorus:362.37mg
36.24%
Folate:137.9µg
34.47%
Potassium:1185.01mg
33.86%
Vitamin B1:0.49mg
32.89%
Vitamin B5:2.8mg
28.05%
Copper:0.55mg
27.46%
Vitamin E:3.87mg
25.81%
Manganese:0.51mg
25.58%
Magnesium:99.6mg
24.9%
Fiber:5.42g
21.69%
Iron:2.95mg
16.36%
Calcium:112.68mg
11.27%
Zinc:1.54mg
10.27%
Source:My Recipes