- 4, 4oz. salmon filets
- 8 c. organic, dark leafy greens (i.e. spinach, kale)
- 4 c. organic mixed vegetables (i.e. radish, onion, cucumber, tomato, bell pepper)
- 1 avocado
- Black pepper
Tomato Basil Vinaigrette Ingredients
- 1 medium tomato
- 6 large basil leaves
- 1 Tbs. extra virgin olive oil
- 1 tsp. fresh squeezed lemon
- ¼ tsp. black pepper
- Preheat the oven to 400 degrees. Line a cookie sheet with a piece of aluminum foil. Lay the salmon filets on top and sprinkle with black pepper.
- Bake for 12-15 minutes, or until the thickest part of the fish reaches 145 degrees.
- Meanwhile, prepare your salads. Chop any greens or vegetables that need topping. Divide them into four servings.
- Top the salad bases with one salmon filet and ¼ an avocado. Sprinkle liberally with freshly cracked black pepper and with a serving of the Tomato Basil Vinaigrette.
Tomato Basil Vinaigrette Directions
- In a blender or food processor, blend all of the ingredients until you have a thick, smooth mixture.
Tomato Basil Vinaigrette (makes 4 servings, per serving): 36 calories, 3.6 g fat, 0.5 g. saturated fat, 0 mg cholesterol, 1.6 mg sodium, 1.3 g carbohydrates, 0.4 g fiber, 0.8 g sugars, 0.3 g protein.
Salad with Vinaigrette (makes 4 servings, per serving): 315 calories, 16.2 g fat, 2.4 g saturated fat, 76 mg cholesterol, 139 mg sodium, 11 g carbohydrates, 6 g fiber, 3.1 g sugars, 32.4 g protein.
Salmon: Salmon is a great source of vitamin D, vitamin B12, tryptophan, protein, omega-3 fats, selenium, vitamin B3, and phosphorus. Most of the popular health benefits of salmon are due to its high omega-3 content. These benefits include improved control of the body’s inflammatory processes, better overall cell function, improved transfer of information between the body’s cells, and better brain function. Additionally, salmon aids with cardiovascular health, improved mood and cognitive abilities, joint protection, eye health benefits, and anti-cancer benefits.
Dark Leafy Greens: Salad greens are a great source of vitamin A and vitamin C, and also contain some B vitamins. They’re also a rich source of iron, calcium, and some trace minerals like magnesium, phosphorus, and potassium. If the mixed greens contain dark leafy greens like spinach and kale, they’ll also be good sources of vitamins E and K. These vitamins and various phytonutrients can help combat cancer, diabetes, cardiovascular disease, and hypertension.
Avocado: Avocado is a strong source of fiber, vitamin K, folate, vitamin C, vitamin B5, potassium, and vitamin B6. Although high in fat, avocados are technically a fruit (sometimes called an alligator pear). In addition to cardiovascular health benefits, avocados also offer anti-inflammatory benefits, namely from phytosterols, antioxidants, and omega-3 fatty acids.
Tomato: Tomatoes contain vitamin C, vitamin A, vitamin K, potassium, molybdenum, manganese, fiber, vitamin B6, folate, copper, vitamin B3, magnesium, vitamin E, vitamin B1, phosphorus, protein, tryptophan, choline, and iron. It’s also plentiful in numerous phytonutrients, including lycopene. They offer cardiovascular support, support bone health, and offer anti-cancer benefits. Also, while these studies aren’t as numerous as conclusive, there is recent evidence suggesting tomatoes may reduce risk of some neurological disorders (like Alzheimer’s disease) and obesity.
Basil: Basil contains vitamin K, iron, calcium, vitamin A, fiber, manganese, tryptophan, vitamin B6, magnesium, vitamin C, and potassium. The health-promoting benefits are due to basil’s flavonoids and volatile oils. Various health benefits include DNA protection, anti-bacterial properties, anti-inflammatory effects, and providing nutrients essential for cardiovascular health.
Extra Virgin Olive Oil: 75% of olive oil is made up of monounsaturated fats. Studies have shown when individuals increase their intake of monounsaturated fat (and decrease intake of other fats), their triglycerides and LDL (“bad”) cholesterol levels decrease. Olive oil also contains a wide variety of polyphenols, which contribute to a variety of their health benefits, like their anti-inflammatory and cardiovascular benefits.
Lemon: Lemons are a great source of vitamin C, which makes them great antioxidant and antibacterial agents.
Black Pepper: Black pepper is a good source of manganese, vitamin K, iron, fiber, and copper. It’s known to improve digestion and promote intestinal health.