Dish Overview
This elegant grilled salmon dish merges heart-healthy fats with crisp greens and fresh vegetables. Rich in omega-3 fatty acids, antioxidants, and fiber, it’s a nutritionally complete plate suited for gourmet menus, clinical meal planning, or upscale home dining.
Ingredients (Serves 2)
| Component | Quantity | Notes |
|---|---|---|
| Salmon steaks | 2 fillets (~200g each) | Skin-on, fresh or wild-caught preferred |
| Olive oil | 2 tbsp | For brushing and grilling |
| Fresh dill | 1–2 sprigs | For garnish and flavor |
| Lemon wedges | 2 | For serving |
| Romaine or butter lettuce | 2 cups | Washed and chopped |
| Baby spinach/arugula | 1 cup | Mixed greens base |
| Avocado | 1 ripe, sliced | Adds creaminess and healthy fats |
| Cherry tomatoes | 6–8 | Whole or halved |
| Dijon mustard sauce | 2 tbsp | Optional side dip |
| Salt & black pepper | To taste | For seasoning the fish |
| Balsamic glaze | 1 tsp | For plate decoration |
Preparation Steps
1. Season & Prep the Salmon
Pat the fillets dry, brush with olive oil, and season with salt, pepper, and a touch of lemon zest if desired.
2. Grill
Preheat a grill or grill pan to medium-high. Cook salmon skin-side down for 4–5 minutes, then flip and cook 3–4 minutes until flaky and lightly charred.
3. Plate the Greens
Arrange lettuce, spinach, and arugula on a large plate. Add cherry tomatoes and avocado slices.
4. Assemble the Dish
Place the grilled salmon fillet on the bed of greens. Garnish with fresh dill, a lemon wedge, and a swirl of balsamic glaze.
5. Optional Sauce
Serve with Dijon mustard or a yogurt-based lemon dressing on the side for extra flavor depth.
Nutritional Profile (per serving)
| Nutrient | Estimate |
|---|---|
| Calories | ~480 kcal |
| Protein | ~35g |
| Omega-3 fats | High |
| Fiber | 6g |
| Sugar | <5g (natural) |
| Net Carbs | Moderate |
Expert Notes
- Grilled fish over raw greens encourages both freshness and fullness without heaviness.
- Salmon is rich in EPA and DHA essential for cardiovascular and cognitive health.
- Avocado provides monounsaturated fats, potassium, and texture contrast.
