Recipe: Simple Seared Salmon With Baby Arugula

This simple, delicious meal has so much to offer your body. Salmon is an excellent source of omega-3 fatty acids, while arugula contains powerful phytonutrients that’ve been found to help protect your body from prostate, breast, cervical, colon and ovarian cancers. But you won’t be thinking about all these health benefits when you take your first bite!

Ingredients

Salmon ingredients

• 4 center-cut salmon fillets (3 oz. each)
• 1 1/2 tbsp fresh lemon juice
• 1 1/2 tbsp olive oil
• Salt (approximately 1/8 tsp) and freshly ground black pepper, to taste

Salad ingredients

• 3 cups baby arugula leaves
• 2/3 cup grape or cherry tomatoes, washed and halved
• 1/4 cup thinly slivered red onion or shallots
• Salt (approximately 1/8 tsp) and freshly ground black pepper, to taste
• 1 tbsp extra-virgin olive oil
• 1 tbsp red wine vinegar

Directions

1. Place the salmon fillets in a shallow bowl. Marinade in lemon juice, olive oil, salt and pepper. Let rest for 15 minutes.
2. Cook the salmon, skin-side down in a nonstick skillet over medium-high heat for 2 to 3 minutes, shaking the pan and carefully lifting the salmon with a spatula to loosen it from the pan.
3. Reduce the heat to medium. Cover the pan and cook until the salmon is cooked through, 3 to 4 minutes more. The skin should be crisp and the flesh can be flaked with a fork.
4. Meanwhile, combine the arugula, tomatoes and onion in a bowl. Just before serving, season with salt and pepper and drizzle with oil and vinegar. Toss well.

Nutrition information (per serving)

Makes 4 servings

Calories: 200
Total fat: 13 g
Saturated fat: 2 g
Trans fat: 0 g
Cholesterol: 40 mg
Sodium: 220 mg
Total carbohydrate: 3 g
Fiber: 1 g
Sugars: 1 g
Protein: 18 g

— Recipe courtesy of Digestive Disease Health Team Dietitians.