Many people look forward to summertime, as it represents sunshine, vacations, and relaxation. The flip side to this is what many call “bikini season”.
Whether it’s hanging by the poolside or strolling on the boardwalk, most people want to feel good in their choice of summer clothes. But bathing suits and summer dresses tend to make many women nervous, especially if they feel they need to lose a few pounds (1).
The good news is, whether you’re trying to lose weight or simply stay healthy, salads are a tasty way to achieve those goals! Protein adds a nutritional boost as well.
This grilled salmon Greek salad recipe originates from Jessica Gavin (2) and is bursting with flavor. It also has quite a few health benefits going for it:
Grilled vs Fried: Batters and breaded meats are typically fried in unhealthy oils. These can increase blood pressure, cholesterol, and inflammation. Grilling can help reduce the amount of fat that stays in the meat, making it a healthier choice (6).
Salmon: Fatty fish like salmon and mackerel are high in omega-3s. These fatty acids help promote anti-inflammation, joint health, and can reduce your risk for heart disease (7).
Greek: Mediterranean diets have been shown to promote good health by emphasizing healthy fats (i.e. olive oils), whole grains, fruits, vegetables, beans and other legumes, nuts, spices, and herbs (8).
Lemon: Lemon is a powerful way to keep your healthy eating habits on track. Full of Vitamin C, this citrus fruit can help flush toxins from your liver, fight aging, and keep kidney stones at bay (4).
Basil: Herbs are part of nature’s medicine cabinet, some providing potent health benefits. Fresh basil can help enhance memory, support your immune system, and even relieve stress and anxiety (5).
Ok, so you have your salad. The only thing that will make it better would be pairing it with the delicious KaraMD Revive Reds (3), an antioxidant powder that makes a delicious and healthy drink.
What You’ll Need
- 16 oz salmon filets, cut into four 4-ounce pieces
- olive oil
- salt to taste
- black pepper to taste
- 8 cups salad greens (your choice of romaine, kale, spinach, or lettuce)
- 1 cup tomatoes, chopped
- 1 cup diced cucumber
- ½ cup thinly sliced red onion
- ½ cup diced red bell pepper
- 4 oz feta cheese, crumbled *optional
- ½ cup chopped walnuts
Lemon Basil Vinaigrette
- ⅓ cup lemon juice, plus the zest of one lemon
- ½ cup olive oil
- 1 Tbsp dijon mustard
- 1 tsp honey, local and organic if possible
- 2 cloves fresh garlic, minced
- 8 fresh basil leaves
- 1 tsp fresh oregano, or ½ tsp dried
- ¼ tsp salt, kosher if possible
- ⅛ tsp freshly cracked black pepper
Directions
Now that you have all your ingredients, it’s time to put it all together.
- Season both sides of salmon with salt and pepper. Then, drizzle just enough olive oil over them to coat both sides.
- Heat the grill to medium-high. Grease the grill grates with a small amount of olive oil, using a folded piece of paper towel.
- Once the grill is ready, add the 4 oz salmon filets. Cook uncovered for about 4 to 5 minutes on each side, or until flaky. If you’re using a meat thermometer, the internal temperature should be between 130-140°F.
- Once cooked, remove salmon from the grill and place on a clean plate. You can cover them to keep warm, if desired. Skin can be removed if still attached.
- Combine the salad ingredients in a large bowl and mix well.
Dressing: Lemon Basil Vinaigrette
Combine lemon juice, zest, Dijon mustard, honey, olive oil, garlic, oregano, basil, salt, and pepper in the blender.
Blend until slightly thick and opaque, about 30 seconds. Add more salt and pepper as needed.
Time to Serve
Toss salad lightly in enough dressing to coat the ingredients. Extra dressing can be stored in the refrigerator. Divide salad mixture among four bowls and top with 1 salmon filet. Enjoy!
Equipment (Optional)
Side Dishes
While the protein from the salmon may be enough to fill you up, if you find yourself still hungry, here are some healthy side dishes to add:
- Baked sweet potato
- Mushroom and spinach saute
- Garlic mashed cauliflower
- Roasted radishes
- Butternut squash
- Quinoa or couscous
…and don’t forget to top with vegan butter!
Conclusion
No matter the season, healthy eating means experimenting with different flavors and textures. This grilled salmon Greek salad recipe combines the benefits of the Mediterranean diet, fatty fish, herbs, and citrus fruits in a way that satisfies your taste buds while keeping your health goals in check.
Next time you consider making a salad or dinner, try out this recipe and let us know how you like it!
References & Disclaimer
(1) https://recoverywarriors.com/dreaded-bikini-season/
(2) https://www.jessicagavin.com/salmon-greek-salad-lemon-basil-dressing/
(3) https://karamd.com/products/revive-reds
(4) https://health.clevelandclinic.org/7-reasons-to-start-your-day-with-lemon-water-infographic/
(6) https://www.webmd.com/food-recipes/features/a-healthier-way-of-grilling
(7) https://www.researchgate.net/publication/8437078_The_Health_Benefits_of_Eating_Salmon
(8) https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/
✝✝This noted statement is based on independent research and is not necessarily the opinion of the author