I love a simple, one dish meal. They can be ease to toss together and even nutritious. Here’s one I use often, especially when there’s a sale going on at the fish counter. Recently I purchased a slab of salmon at the supermarket to make my favorite salmon salad. It comes together easily since three of the vegetables cook in the same water, one after the other.
Salmon: Farm-Raised or Wild?
But, first, let’s talk about the salmon. There’s some debate over which is better: farm raised or wild? On such issues, I turn to nutritionist and author Dr. Jonny Bowden.
He reminds us that salmon is high in omega-3 fats, the kinds that are helpful for heart and brain health, as well as inflammation, circulation, memory, mood, and blood sugar control.
But not all salmon is equal. The old saying, “You are what you eat” applies to salmon, too. Farm-raised varieties eat grain and produce little omega-3s. The wild variety dines on krill and other fish and produces the essential fat. Color is added to the farm-raised fish to enhance the look it lacks because of the grain diet. So if you’re looking for a heavy jolt of omega-3s, stick with wild salmon. And when it’s on sale, buy some extra for the freezer.
A Meal in a Bowl
Take a look at this recipe and all it’s healthy ingredients. The clean, clear dressing of fresh lemon juice, vinegar, oil, mustard and honey pulls it all together. I add a chunk of rustic bread on the side for a tasty, one-dish meal.
- 1 salmon fillet (about 1 lb.)
- Salt and pepper
- 4 potatoes (Yukon Gold or red, peeled and quartered)
- 2 ears corn, cooked
- Handful of thin green beans, trimmed, cooked, chopped into 1” pieces
- 1 cup cherry or grape tomatoes, halved
- 1 cucumber, peeled, seeded, and chopped (optional)
- 5-6 scallions (include green part) chopped
- 2 Tbs. chopped fresh cilantro
- ¼ cup red wine vinegar
- 2 tsp. Dijon mustard
- 1 tsp. sugar or honey
- Fresh lemon or lime, a squeeze
- ½ cup olive oil
Whisk together vinaigrette ingredients and set aside.
- Rub salmon with a mix of oil, salt, pepper, and a bit of honey and grill over medium hot coals for 4-5 minutes on each side or bake in oven on foil-lined baking dish for 15 minutes.
- Bring water to boil and add potatoes and cook about 12 minutes or until knife can be inserted. Remove potatoes with slotted spoon to large serving bowl. Add the corn to the same water. Boil for 4 minutes. Remove corn to cutting board and slice kernels and put in the serving bowl.
- Add green beans to same pot of water and cook for 3 minutes. Remove beans and add to serving bowl.
- Add the tomatoes, cucumber (if using), scallions, and cilantro to bowl along with salmon chunks. Toss with vinaigrette. Serves 4.