Omega-3 Salad (with crispy skin)

Fresh Wild Caught Salmon Filet
Arugula & Baby Romaine with Tofu & Edamame
Dijon Walnut Oil Vinaigrette

Crispy Skin Salmon Filet
Rinse the filet, then pat dry with paper towels. Season with fresh ground pepper and a modest amount of sea salt. Heat a non-stick skillet on high. Add canola oil, wait a few seconds then put the salmon, skin side down, on the hot oil. Turn the heat to medium high. Cook until the skin is crispy, flip, and cook the other side just briefly.

Cook frozen shelled edamame (green soybeans) in boiling water. Drain and bring to room temperature. Cut firm tofu in small dice. Toss wild arugula and baby romaine with Dijon Walnut Oil Vinaigrette. Plate the lettuces and top with tofu and edamame. Drizzle a bit more vinaigrette over the tofu and edamame.

Dijon Walnut Oil Vinaigrette

  • 2 t. minced garlic
  • 2 t. minced shallot
  • 2 T. Dijon mustard
  • 1/2 t. sea salt
  • 1/4 t. freshly ground pepper
  • 1/4 c sherry vinegar
  • 1 c. walnut oil
Put all ingredients in a jar, screw on the lid, and shake very well.

Place salmon atop the salad, lovely crispy skin side up.
This salad is rich in fish and non-fish sources of omega-3.
The omega-3 fatty acids in fish are good for your heart. Omega-3 fatty acids are a type of unsaturated fatty acid that’s thought to reduce inflammation throughout the body. They are also believed to improve learning ability in children, decrease triglycerides, lower blood pressure, reduce blood clotting, enhance immune function and improve arthritis symptoms. Other non-fish food options that do contain some omega-3 fatty acids include flaxseed, flaxseed oil, walnuts, canola oil, soybeans and soybean oil.
Quickfire Napa Valley Chardonnay, Top Chef Selection
Neat find and a surprisingly good value: A full-bodied Chardonnay with crisp acidity of citrus, vanilla bean and flinty mineral accents. This Napa Valley wine was hand crafted for Top Chef to be balanced and compliment a wide range of food styles. Suggested retail is $19, on sale with discount at Vons supermarket for under $15. We’re fans of Top Chef, especially Top Chef Stephanie Izard (our dinner with her here). Quickfire Chardonnay pairs great with this Omega-3 Salad!
(my heart health story here)

34 thoughts on “Omega-3 Salad (with crispy skin)”

  1. Lori, I love the Japanese influences in your cooking, it is inspirational. This is another fantastic dish. Thanks!

    Luiz @ The London Foodie

  2. A nutrition-based salad? That is ridiculously creative, I love it! Best of all, the flavors work wonderfully together, too 🙂

  3. boy do i feel guilty looking at your post and eating m&ms at the same time. of course, i keep eating them, so not too guilty. this salmon looks so wonderful.

  4. we are huge salmon eaters – so this is a must do. But the salad – I will admit that my healthy vice is I would walk a long way for a really good salad – and this is it. And this will accompany dinner tonight.

  5. Hi Lori,
    It's always a pleasure visiting you.Lovely recipes.This salad also look awesome!
    A gift for you in my blog.
    Love Always.

  6. LL,
    We have really been trying to eat heart healthy foods lately.
    Lots of walnuts and walnut oils and salmon and omega 3 foods…..this salad looks terrific!

  7. This looks so fresh and healthy.. love crispy skin on my salmon.
    I also wanted to check up on you and see how your faring up with this crazy weather. My husband was in LB today and said it was pretty bad. Be safe and dry L.L.!

  8. Will this spot remain here/be transferred to the new site?—I return time and again, like coming back to a favorite album of familiar, beautiful pictures.

    It's been such a part of my day for so long, I hope it will stay intact, for re-visiting favorites and finding new surprises old friends I thought I knew.

    rachel

  9. Crispy skin is a must for me when eating a fish fillet. The important thing here is to leave the fish alone and let the hot skillet to do its job.

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