Salmon Salad with Fennel, Orange, and Mint

Gluten Free
Dairy Free
Very Healthy
Health score
83%
Salmon Salad with Fennel, Orange, and Mint
45 min.
4
345kcal

Suggestions


Looking for a refreshing and healthy meal that’s bursting with flavor? Our Salmon Salad with Fennel, Orange, and Mint is the perfect choice for lunch or dinner. This delightful dish features tender, flaky salmon paired with the crisp crunch of fennel, the sweetness of succulent navel oranges, and the invigorating aroma of fresh mint. Together, these ingredients create a vibrant salad that's not only delicious but also gluten-free and dairy-free, making it suitable for a variety of dietary preferences.

The unique combination of flavors ensures each bite is a culinary adventure, while the beautiful presentation makes it an impressive offering at any gathering or family meal. Not to mention, this dish is particularly healthy, clocking in at just 345 calories per serving and delivering a balanced mix of protein, healthy fats, and carbohydrates.

Ready in just 45 minutes, this salmon salad is both quick to prepare and delightful to savor. Whether you’re looking to maintain a healthy lifestyle or simply want to indulge in tasty, wholesome food, this recipe strikes the perfect balance. Dive into a meal that not only nourishes your body but also treats your taste buds with the gorgeous interplay of flavors!

Ingredients

  • cups fennel bulb very thinly sliced (from 2 medium bulbs)
  • cup mint leaves fresh
  •  navel oranges 
  • tablespoons olive oil 
  • pound salmon fillet with skin
  • 0.3 cup sugar 
  • 0.3 cup rice vinegar 
  • cups water cold
  •  star anise whole

Equipment

  • bowl
  • frying pan
  • knife
  • slotted spoon

Directions

  1. Place sugar, vinegar, star anise, and 4 cupscold water in large deep skillet. Seasonwith salt and pepper. Bring to boil over highheat, stirring until sugar dissolves.
  2. Addsalmon fillet, skin side up, to skillet. Coverskillet and remove from heat.
  3. Let stand 10minutes. Using slotted spoon, turn salmonover; cover and let stand until salmonis just opaque in center, 5 to 6 minuteslonger.
  4. Remove salmon from liquid and cool.Coarsely flake salmon into medium bowl,removing bones and skin; set aside.
  5. Cut top and bottom 1/4 inch off eachorange. Stand 1 orange on 1 flat end. Usingsmall sharp knife, cut off peel and whitepith. Working over large bowl, cut betweenmembranes, releasing segments into bowl.Repeat with remaining orange.
  6. Add salmon,fennel, mint, and olive oil. Gently toss tocombine. Season with salt and pepper.
  7. * Star-shaped seedpods; sold in the spicesection of some supermarkets and at specialtyfoods stores and Asian markets.
  8. Bon Appétit

Nutrition Facts

Calories345kcal
Protein28.32%
Fat37.87%
Carbs33.81%

Properties

Glycemic Index
42.52
Glycemic Load
10.38
Inflammation Score
-8
Nutrition Score
27.983912944794%

Flavonoids

Eriodictyol
4.42mg
Hesperetin
16.45mg
Naringenin
4.97mg
Apigenin
0.61mg
Luteolin
1.92mg
Kaempferol
0.01mg
Myricetin
0.01mg
Quercetin
0.34mg

Nutrients percent of daily need

Calories:344.73kcal
17.24%
Fat:14.69g
22.61%
Saturated Fat:2.2g
13.75%
Carbohydrates:29.51g
9.84%
Net Carbohydrates:24.3g
8.84%
Sugar:21.85g
24.28%
Cholesterol:62.37mg
20.79%
Sodium:111.82mg
4.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.72g
49.45%
Vitamin C:55.49mg
67.26%
Selenium:42.18µg
60.26%
Vitamin B12:3.61µg
60.1%
Vitamin K:58.85µg
56.05%
Vitamin B6:1.04mg
52.08%
Vitamin B3:9.97mg
49.87%
Potassium:1103.89mg
31.54%
Vitamin B2:0.53mg
31.07%
Phosphorus:297.45mg
29.74%
Vitamin B5:2.31mg
23.13%
Copper:0.45mg
22.47%
Folate:88.51µg
22.13%
Vitamin B1:0.32mg
21.57%
Fiber:5.21g
20.84%
Manganese:0.36mg
17.88%
Magnesium:67.75mg
16.94%
Vitamin A:814.29IU
16.29%
Iron:2.44mg
13.55%
Calcium:125.15mg
12.52%
Vitamin E:1.62mg
10.78%
Zinc:1.13mg
7.56%
Source:Epicurious