In the past, I’ve never been a big salmon fan, unless it was smoked. The tide is turning & I’ve been enjoying more fresh salmon cooked a variety of ways, grilled being my fave. Salmon is good for us, we all know that. And while it’s higher in calories than other fish, it’s health properties far out way the calorie count. Salmon & black bean salad with a creamy citrus dressing is perfect for a quick dinner or a weekend lunch. It’s healthy & makes a brilliant meal to help renovate your diet.
Many of us know salmon is a prime source of omega-3 fatty acids – one of the most essential nutrients there is. The omega-3 fatty acids found in salmon not only are essential for heart & brain health but they’re believed to help with inflammation in the gut, support for joint cartilage & insulin effectiveness.
Salmon marries well with a multitude of foods – especially fruit. Salmon loves citrus: lemon, lime, grapefruit & orange, especially orange. I segmented a couple of oranges & used the juice in the salad dressing. The segments I threw into the salad.
I added black beans to the salad for fiber & their amazing property for helping to control blood sugar levels & walnuts for a little crunch & their nutritional benefits. The antioxidant & anti-inflammatory benefits of the walnut has moved it right up to the top of the nutritional ladder. They’re a rich source of heart-healthy mono fats & omega-3 fatty acids.
Every nutrient-packed, salad needs a kick-ass dressing, right? Cilantro, lime, orange juice, garlic, a touch of honey & olive oil get creamy with some full-fat Greek yogurt.
Add some avocado, a little red onion, crunchy romaine lettuce & sheep feta to this masterpiece & you’ve got yourself one hell of a fabulous meal my friends. My hubby & I enjoyed this salad so much. We had it for dinner last night then for lunch today. And it kept fresh & beautiful because I stored the leftover salad dressing separately. Dieting, losing weight, renovating your diet, adopting a healthy eating plan – whatever you want to call it, doesn’t have to be boring. The more interesting your meals, the more you’ll want to stick with the plan. It’s working for me. Until next time xo.
- 2 teaspoons chili powder
- 1 teaspoon garlic salt
- 1/2 teaspoon freshly ground pepper
- 1 lb (453g) salmon
- 1 teaspoon olive oil
- 6 to 8 cups chopped romaine (cos) lettuce (about 2 small or 1 large lettuce)
- 14 oz (398g) can black beans, drained & rinsed
- 2 oranges, segmented
- 1/2 small red onion, thinly sliced
- 1 ripe avocado, peeled & chopped
- 4 oz feta cheese, crumbled
- 1/4 cup walnuts, toasted
- CREAMY CITRUS DRESSING
- 3 tablespoons olive oil
- 3 tablespoons lime juice
- 2 tablespoons orange juice
- 1/2 cup cilantro (coriander leaves)
- 3 tablespoons plain full-fat Greek yogurt
- 1 teaspoon honey
- 1 teaspoon Dijon mustard
- 1/4 to 1/2 teaspoon ground cumin
- 1 garlic clove, peeled
- pinch of salt & freshly ground pepper
- To make the creamy citrus dressing: Place all ingredients in a blender; blend until smooth.
- Combine chili powder, salt & pepper in a small bowl. Remove skin from salmon if it’s still intact, or if you don’t feel comfortable removing it, then just leave it on & remove it after the salmon is cooked.
- Heat a grill pan or barbecue to medium-high heat. Rub salmon with oil then rub spice mixture all over salmon. Cook on greased grill pan or greased grill of barbecue for 3 to 5 minutes per side, depending on thickness of salmon, until salmon flakes easily with a fork. Flake into bite size pieces; set aside.
- Arrange lettuce, black beans, orange segments, red onion, salmon & avocado on individual plates or a large platter. Drizzle with dressing; sprinkle with feta & walnuts. Serves 4.