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Wild salmon has less saturated fat, fewer calories, and 5 to 10 times fewer contaminants and persistent organic pollutants (POPs) than farm-raised (in early studies, POPs have been linked to impaired brain development, type 2 diabetes, and obesity). There's no need to give up all farmed salmon, and eating some is always better than none. Aim to eat at least 1 to 2 servings of omega-3-rich fatty fish weekly.

This Story Originally Appeared On cookinglight.com


Credit: Iain Bagwell

Recipe Summary

30 mins
30 mins
Serves 4 (serving size: 1 fillet and about 2 cups salad)


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 425°F.

  • Finely chop or grind 2 tablespoons walnuts. Combine finely chopped walnuts, 2 tablespoons olive oil, 2 tablespoons cheese, and next 5 ingredients (through 1 teaspoon water) in a small bowl. Add garlic and 1/4 teaspoon salt, stirring with a whisk.

  • Sprinkle salmon with remaining 1/4 teaspoon salt and pepper. Heat a large cast-iron skillet over high. Add remaining 1 1/2 teaspoons oil to pan; swirl to coat. Add salmon, skin side down; cook 3 minutes or until skin begins to brown, gently pressing fillets. Place pan in oven (salmon should still be skin side down). Bake for 4 to 5 minutes or until desired degree of doneness.

  • Combine kale, spinach, and pear in a large bowl. Add 4 tablespoons dressing; toss to coat. Divide kale mixture evenly among 4 plates, and sprinkle evenly with remaining 2 tablespoons cheese and remaining 2 tablespoons walnuts. Top each salad with 1 fillet. Drizzle fillets evenly with remaining dressing.

Nutrition Facts

427 calories; fat 22.5g; saturated fat 4.4g; mono fat 10g; poly fat 6.7g; protein 44g; carbohydrates 15g; fiber 4g; cholesterol 89mg; iron 3mg; sodium 571mg; calcium 225mg; sugars 7g; added sugar 3g.