Recipe: Salmon and salad island deluxe
Winning Puerto Rico recipe from “The 2014 Health Lunchtime Challenge Kids’ ‘State Dinner’ Cookbook,” courtesy of Epicurious.
Recipe submitted by 10-year Karla Gonzalez of Puerto Rico: Karla first discovered healthy eating in school class.”At science class, we did an awesome project. We had to keep record for a week of all the food we ate at breakfast, lunch, and dinner, and also the snacks,” says Karla. “That made me more aware of the importance of eating healthy. Since I am a fan of salmon with white rice, I am making a variation and replacing the rice with salad. The salmon is so easy to prepare that I do it myself. For the salad, I help my mom in the preparation to make sure there are no secrete ingredients.”
Ingredients:
- 1 tablespoon olive oil
- 2 4-ounce salmon fillets
- 1/2 teaspoon low-sodium salt
- 1/2 teaspoon white ground pepper
- 1/2 teaspoon parsley, optional
- 1 head of lettuce, shredded
- 1/4 cup diced tomatoes
- 1/4 cup shredded carrots
- 1/4 cup corn
- 1/4 cup tortilla strips
- 1/4 cup shredded low-fat mozzarella and cheddar mix
- 2 teaspoons lemon-and-herb vinaigrette or healthy dressing of your choice
Directions:
- In a large sauté pan, warm the oil over moderate heat.
- Season the salmon with salt, pepper, and parsley and cook for 5 minutes, then flip over and cook for 4 more, or until golden and firm.
- In a large salad bowl, add the lettuce, tomatoes, carrots, corn, tortilla strips and cheese.
- Drizzle with the dressing and toss well.
- When the salmon is ready, put each fillet on a plate with half the salad and serve.
Nutrition information:
Makes two servings, 425 calories, 26g fat , 18g carbohydrates, 31g protein
