Grapefruit Salmon Salad

Dairy Free, Dietary, Egg Free, Gluten Free, MAIN DISHES, Make ahead, Nut Free, PREP, Quick & Easy, Recipes, Salads, Seafood
/
 by

This post may contain affiliate links. Read my privacy policy.

Brighten up your salad routine with this refreshing, nutrient-rich salad.

The grapefruit, salmon, and creamy avocado go so well together, and it’s all topped off with a homemade citrus vinaigrette. The salmon and citrus vinaigrette can be prepared in advance of the salad.

Salads don’t have to be boring! You may have already tried my favorite roasted sweet potato kale salad or Greek pasta salad. Salads are all about building layers of flavor and various textures to always get an exciting bite.

FREE Cooking Class

This recipe was featured as part of Virtual Teaching Kitchen’s FREE virtual cooking classes. Click here to learn more about the Virtual Teaching kitchen.

Ingredients needed:

For the citrus vinaigrette:

  • fresh orange juice – squeezed from an orange or all natural juice (no sugar added)
  • fresh grapefruit juice – save drippings when segmenting the grapefruit
  • olive oil
  • fresh cilantro
  • white wine vinegar
  • lime juice
  • garlic – use a microplane to help mince it very fine.

For the salad:

  • salmon – I prefer with the skin on!
  • salt
  • black pepper
  • olive oil
  • baby kale and spinach – or any greens you like!
  • grapefruit – watch video above how to segment
  • avocado
  • frozen shelled edamame
  • red onion
  • pumpkin seeds

Health benefits of salmon:

Salmon is one of the best sources of omega-3 fatty acids, which may lower the risk of heart disease and lower inflammation levels in the body. Your body cannot make these acids, so it’s important to regularly include foods like salmon in your diet.

What if I don’t have access to fresh salmon?

No worries! Canned salmon is a good swap to top your salad with!
Not a fan of salmon? Swap with tuna, chicken, steak, shrimp, beans, etc.

Recipe from The Everything DASH Diet Meal Prep Cookbook by Karman Meyer.

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Grapefruit Salmon Salad

  • Author: Chef Julie RD
Print Recipe

Description

Brighten up your salad routine with this refreshing, nutrient-rich salad. The grapefruit, salmon, and creamy avocado go so well together, and it’s all topped off with a homemade citrus vinaigrette. The salmon and citrus vinaigrette can be prepared in advance of the salad.

Ingredients

Scale

Citrus Vinaigrette

  • 1/4 cup fresh orange juice
  • 2 tablespoons fresh grapefruit juice
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon minced cilantro leaves
  • 2 teaspoons white wine vinegar
  • 1 teaspoon lime juice
  • 1 clove garlic, peeled and minced
  • 1/8 teaspoon salt

Salmon salad

  • 2 (6-ounce) salmon fillets
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 1 teaspoon olive oil
  • 1 (5-ounce) package baby kale and spinach mix
  • 1 medium grapefruit, peeled and segmented
  • 1/2 medium avocado, peeled, pitted, and sliced thin
  • 1/2 cup frozen edamame, thawed
  • 1/4 cup red onion, thinly sliced
  • 2 tablespoons unsalted shelled pumpkin seeds

Instructions

  1. For the citrus vinaigrette: Combine all the ingredients in a small bowl or a liquid measuring cup. Whisk together and set aside.
  2. For the salmon salad: Place salmon skin side down on a plate. Pat with a paper towel to dry. Season with salt and pepper.
  3. Heat a 10″ skillet over medium high heat, then add oil. Carefully place salmon fillets skin side down in the skillet and reduce heat to medium. Cook 4-5 minutes on one side until golden brown and salmon easily releases from the pan before turning fillets over with tongs. Continue to cook 3-5 minutes. Once cooked through, place the fillets on a clean plate.
  4. Prepare salads in two large bowls. starting with the baby kale and spinach mix. Top with grapefruit, avocado, edamame, onion, and pumpkin seeds.
  5. Store salmon, dressing, and salad in separate airtight containers in the refrigerator up to 3 days, 5 days for the dressing. Salmon does not have to be reheated to eat with the salad. If you choose to reheat it, place it in a microwave safe dish covered with a lid and microwave 2-3 minutes or until internal temperature reaches 165 degrees F.

Notes

Recipe created by Karman Meyer. Recipe published in The Everything DASH Diet Meal Prep Cookbook.

Recipe Card powered byTasty Recipes

Instant Pot Lemon Ginger Salmon

30 minutes or less, Dairy Free, Dietary, Egg Free, Gluten Free, MAIN DISHES, Nut Free, One pot/dish, PREP, Quick & Easy, Recipes, Seafood
/
 by

This post may contain affiliate links. Read my privacy policy.

Instant Pot Lemon Ginger Salmon is a quick and easy 20 minute meal that’s also healthy and can be served with just about any side dish.

salmon layered with ginger and lemon in an instant pot

A lot of Instant Pot recipes are used for tough cuts of meat. The function of the Instant Pot creates steam under extreme pressure and forces its way to the tough fibers of the meat breaking them down to become tender.

But what if you have an already delicate protein like salmon?

You can still utilize the Instant Pot for more delicate proteins like salmon, but the Instant Pot is utilized a little differently.

Instead of searing and submerging in liquid, utilize the steaming rack of the Instant Pot. Add a little liquid on the bottom which will steam the salmon and infuse flavors into the final product. For this recipe, I used vegetable broth and a few sprigs of parsley. Utilize different herbs to infuse flavors.

Why I Love Instant Pot Salmon

  • Tender and never dry or overcooked
  • Juicy, flavorful, and ready in less than 30 minutes
  • A great meal prep recipe
  • Minimal ingredients needed
hands holding a bowl of quinoa, salmon, and green beans

Salmon Nutrition

Research shows eating seafood two to three times per week reduces the risk of death from any health-related cause. Seafood provides unique health benefits as a lean protein and is the best source for omega-3 fatty acids, which are healthy fats essential to human health and development.

Use this simple and flavorful Instant Pot Lemon Ginger Salmon to help you meet the mark for enjoying seafood 2-3 times each week!

Embrace the unsaturated fats found in foods such as walnuts, seeds, plant oils, avocados, and fatty fish such as salmon, tuna, trout, sardines, mackerel, and herring.

Fats play an essential role in human health from head (brain) to toe (joints). Replacing just 5 percent of your caloric intake from so-called bad fats (like trans and saturated fat found in red meat) with unsaturated fat from seafood and plant-based foods can reduce your risk of death by 27 percent.
(source)

Choosing the Best Salmon

There is no right or wrong choice when it comes to picking out salmon, but there are quite a few differences.

Wild, Farm-Raised, or Frozen?

It’s important to know that just because salmon can be frozen, doesn’t mean it loses its nutritional value. Frozen salmon is a great budget option and good seafood to have on hand in the freezer.

Farm raised salmon typically contains more fat because of the diet and environment the fish are in. Compared to wild salmon, which feed on other natural food sources. Wild caught salmon usually contains more minerals as well.

While both breeds have contaminants, they are higher in the farmed salmon, but stricter rules have been put in place.

Lemon Ginger Salmon Ingredients

  • vegetable broth
  • fresh parsley
  • salmon fillet
  • salt and pepper to taste
  • fresh ginger
  • lemon
salmon placed in an instant pot topped with lemon and ginger slices

How to Make Lemon Ginger Salmon in the Instant Pot

Pour the veggie broth into the Instant Pot and add the trivet in. Spray the trivet with cooking spray.

Skin side down, place the salmon on the rack, and season with salt and pepper. Lay the pieces of ginger and lemon on top. By simply laying the lemon and ginger on top of the salmon fillet, the flavors penetrate into the salmon fillet creating fresh and vibrant flavors.

Place the lid on and turn the valve to the sealing position. Cook on high pressure for 3 minutes.

Once it’s ready, turn the valve back to quickly release the pressure. Be careful and stand back, the steam is extremely hot.

Take the trivet out by grabbing the handles then transfer the salmon to serve.

Can You Use Frozen Salmon?

You can, just allow it time to thaw before adding it to the pressure cooker.

quinoa, salmon, and green beans in a white bowl with white napkin
Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
quinoa, salmon, and green beans in a white bowl

Instant Pot Lemon Ginger Salmon

  • Author: Chef Julie Harrington, RD
  • Prep Time: 5
  • Cook Time: 3
  • Total Time: 8 minutes
  • Yield: 3-4 1x
  • Category: dinner
  • Method: Instant Pot
Print Recipe

Description

You’ll be soon adding this easy Instant Pot Lemon Ginger Salmon to your weekly dinner menu rotation.

Ingredients

Scale

1/2 cup vegetable broth
1 small bunch of fresh parsley
1 pound salmon fillet (about 1-inch thick)
salt and pepper, to taste
1 small knob (about 2 tablespoons) fresh ginger, sliced
1 lemon, sliced

Instructions

Pour broth and parsley in the Instant Pot and then put in the steamer rack (coated with cooking spray) at the bottom, making sure the handles are extended up.

Place salmon, skin side down, on the steamer rack. Sprinkle with salt and pepper. Layer on pieces of ginger and lemon.

Close the Instant Pot and make sure vent is turned to “Sealing”. Plug it in, press “Steam” and press the + or – buttons to set it to 3 minutes. When the Instant Pot beeps that it’s done, quick release the pressure, being careful to stay out of the way of the steam that will shoot up. Press the “Warm/Cancel” button. Remove lid, and using hot pads, carefully remove rack with salmon and set on a plate.

Serve alongside a whole grain and vegetable for a complete meal. 

Notes

Cooking time may vary. Depending on the thickness of your salmon, 3 minutes is perfect for a fillet that’s about 1 inch at its thickest part.

Keywords: salmon, Instant Pot, dinner, healthy fats, heart healthy

Recipe Card powered byTasty Recipes

This post may contain affiliate links. To find out more information, please read my disclosure statement.

More Salmon Recipes You'll Enjoy

Salmon Burgers with Lemon Dill Horseradish Sauce

Sheet Pan Miso Salmon and Green Beans

Smoked Salmon Avocado Flatbread

Smoked Salmon and Dill Sheet Pan Frittata

Mediterranean Tuna Pasta Salad

30 minutes or less, Gluten Free, MAIN DISHES, Pasta, Quick & Easy, Recipes, Salads, Seafood
/
 by

This post may contain affiliate links. Read my privacy policy.

Mediterranean Tuna Pasta Salad is a great party dish and is even better when it comes to meal prepping lunches! 

side view of tuna pasta salad in small white bowl

When it comes to using tuna in recipes, sometimes the easy ones can be boring, especially when it comes to making lunches. The Mediterranean flavors and pasta add a whole new dimension to tuna salad! 

Not only is tuna an excellent source of vitamin D and omega 3s but it’s also a lean meat that is packed full of protein. Adding in more protein keeps you fuller longer, leads to less snacking, and supports overall health. Because it is a lean meat, that means it’s lower in calories but has a high nutritional value.

In addition to all of these other nutrition benefits, a serving of tuna is a good source of selenium, iodine, B6, iron, and potassium. 

top shot of 2 bowls of mediterranean tuna pasta salad

Did you know that eating seafood twice a week could help to improve your omega-3 levels and reduce your risk for cardiovascular disease? Just a simple shift in your eating pattern can put you on a positive path to improve your heart health.

Another reason I love this recipe is that canned tuna is affordable and budget-friendly so you don’t have to break the bank to eat healthier in this case! Not to mention most of the ingredients you need are pantry staples, which means you probably already have them at home, win, win!

Wait! Isn’t Tuna Full of Mercury? 

Tuna fish does have a higher mercury content than others, but when you are using canned tuna, it’s less because they use smaller fish. Also, light tuna tends to contain less mercury than white tuna.

What’s the Difference Between White Tuna and Light Tuna?

White tuna is also known as albacore, whereas the term light tuna includes a variety of different species. 

Light tuna typically has more flavor, is flakier, and is pinker in color. Albacore is usually consumed in bigger chunks or steaks, compared to light tuna which is much smaller pieces and is normally what is found in canned tuna. 

tuna pasta salad in a mixing bowl next to wooden spoon

Ingredients Needed For Mediterranean Tuna Pasta Salad 

Pasta – I like using penne, fusilli, or bow ties

Canned tuna – try to find the kind that is packed in olive oil

Cucumber

Cherry tomatoes

Kalamata olives

Roasted red peppers

Marinated artichokes

Shallot

Feta cheese – you could also use another white cheese

Red wine vinegar

Oregano – Italian seasoning works well too! 

top shot of mediterranean tuna pasta salad in glass bowl before being mixed up

Why You Shouldn’t Drain the Canned Tuna

In most canned tuna recipes, they call for the tuna to be drained first. In this case, you DO NOT want to drain the tuna! Not only is the olive oil used for the dressing, but it also mixes with some of the tuna’s natural fat, so some of its omega-3 fatty acids (along with the nutrition) also go down the sink when you drain oil-packed tuna.

close up of Mediterranean tuna pasta salad with a scoop on a wooden spoon

How to Make Tuna Salad with Pasta 

Before we make the salad, start by cooking the pasta according to the instructions on the package. When it’s al dente, drain it and set aside. Be sure it has cooled completely before adding it to the other ingredients. 

In a large bowl combine the tuna, diced cucumbers and tomatoes, pitted olives, shallots, roasted red peppers, artichokes, cheese, red wine vinegar, cooled pasta, and oregano. 

Stir to combine, making sure the tuna is broken up and all of the ingredients are coated well.

Add some salt and pepper to taste, then you are ready to serve! 

tuna pasta salad in a white bowl with spoon

What Kind of Pasta is the Best for Tuna Salad 

As I mentioned before I like to use penne, fusilli, or bow ties. You can also use brands like Banza for added protein and as a gluten free option. If you prefer whole wheat, that’s fine too! 

How To Store 

Tuna pasta salad is the best when it is eaten within the first 2 days of cooking. However, as long as it is refrigerated in an airtight container it will last up to 5 days.

several bowls of tuna pasta salad next to tomatoes

Other Ways to Use Canned Tuna

  • As a spread on toast
  • Tuna patties
  • On a sandwich or wrap
  • In a quiche
  • Lettuce wraps
  • With crackers or veggies
  • In casseroles 
  • Tuna melts
Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
several bowls of tuna pasta salad next to tomatoes

Mediterranean Tuna Pasta Salad

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Cook Time: 10
  • Total Time: 25 minutes
  • Yield: 4
  • Category: side dish
  • Cuisine: Mediterranean
Print Recipe

Description

Mediterranean Tuna Pasta Salad is a great party dish and is even better when it comes to meal prepping lunches! 

Ingredients

Scale

1/2 pound pasta (like penne, fusilli, bow ties)
2 (4.5 oz) cans tuna, packed in olive oil
1 cup English cucumber, peeled and diced
1 cup cherry tomatoes, halved
1/2 cup kalamata olives, pitted, halved
1/2 cup roasted red peppers, diced
1/2 cup marinated artichokes, quartered
1 tablespoon shallot, finely minced
1/4 cup feta cheese, crumbled
2 tablespoons red wine vinegar
2 teaspoons dried oregano (or Italian seasoning)
salt and pepper, to taste

Instructions

  1. Cook pasta according to package directions. Let cool.
  2. In a large bowl, combine the pasta, tuna, cucumber, tomatoes, olives, roasted red peppers, artichokes, shallot, feta cheese, red wine vinegar, and oregano. Toss to combine making sure the tuna is broken up and all ingredients are distributed throughout the mixture.
  3. Season with salt and pepper, to taste.

Notes

  • Can use alternative pasta choices like a bean-based pasta, whole grain pasta, or any pasta of choice.

Keywords: pasta salad, pasta, tuna, tuna salad, mediterranean

Recipe Card powered byTasty Recipes

More Healthy Seafood Recipes

Salmon Burgers with Lemon Dill Horseradish Sauce

Smoked Salmon and Dill Sheet Pan Frittata

Guacamole Shrimp Wonton Cups

Chipotle Lime Shrimp Tacos with Creamy Avocado Broccoli Slaw

Pistachio Crusted Baked Cod

Mediterranean Cod En Papillote

Chipotle Lime Shrimp Tacos with Creamy Avocado Broccoli Slaw

30 minutes or less, Dietary, Egg Free, Gluten Free, MAIN DISHES, Nut Free, PREP, Quick & Easy, Recipes, Seafood
/
 by
/
8 Comments

This post may contain affiliate links. Read my privacy policy.

Get dinner on the table under 30 minutes! These Chipotle Lime Shrimp Tacos with a Creamy Avocado Broccoli Slaw is simple to make and you might already have all the ingredients already on hand!

The beauty of tacos is that they are easily customizable. Kick it up a notch and add more spices to the shrimp. Swap shrimp for cod. What I love about taco recipes is that they act more as a guide. You don’t need to follow them exactly. That is what’s fun about cooking, you get to be creative in the kitchen!

Chipotle Lime Shrimp Tacos with Creamy Avocado Broccoli Slaw on a white linen napkin
PIN THIS RECIPE FOR LATER
raw shrimp in a glass bowl with marinade ingredients

How to make Chipotle Lime Shrimp Tacos with Creamy Avocado Broccoli Slaw

Ingredients

  • Shrimp. I prefer using large or jumbo shrimp. Cut down on prep time by purchasing already peeled and deveined shrimp.
  • Olive oil. Olive oil or any neutral oil works.
  • Lime. The title of the recipe is lime tacos .. so ya know .. lime is needed here.
  • Chipotle seasoning blend. Take out the guess work and use a blend. The blend I used was a combo of: Sweet Chili Pepper, Chipotle Chili Pepper, Cayenne Pepper, Oregano, Cumin, Parsley, Mustard, Garlic, Onion, Carrot, Sugar, Citric Acid, Orange Peel, Lemon Peel, Oil Of Lemon & Lime.
  • Ground cumin. To add a warm, earthy flavor and aroma with a bit of both sweetness and bitterness.
  • Salt. To enhance the flavors!
  • Broccoli slaw mix. Cut down on prep time and use a slaw mix which is typically a mixture of shredded broccoli stalks with julienned carrots and a bit of purple cabbage. It can be purchased at almost any grocery store along with the bagged salads.
  • Scallions.
  • Plain yogurt. I used this in place of sour cream. Yogurt will add the same tanginess and creaminess needed for the slaw.
  • Avocado. Your avocado still hard as a rock? Place it in a brown paper bag with a banana overnight. The banana will ripen faster giving off ethylene gas in a closed space to help ripen the avocado faster.
  • Cilantro. Don’t go crazy picking off each individual leaf. The stems pack in a ton of flavor too!
  • Tortillas. Use flour or corn tortilla – whatever you like best!
broccoli slaw in a glass bowl with scallions, avocado, lime, yogurt, cilantro, black pepper, salt surrounding the bowl on a marble platter

Equipment

  • Large mixing bowls for both marinating the shrimp and mixing the broccoli slaw.
  • A microplane is needed to zest the lime.
  • A food processor or blender helps make the avocado yogurt mixture creamy, but it’s not needed. Use a potato masher to mash to desired consistency.
  • A grill or grill pan to cook the shrimp and give it a smokier flavor.
  • Wooden skewers will help to easily flip the shrimp as it cooks.
three shrimp tacos in flour tortillas garnished with yogurt and cilantro

Step-by-Step Instructions

  1. Rinse and pat the shrimp dry. Transfer to a large mixing bowl. Drizzle with olive oil and lime juice. Sprinkle with the lime zest, chipotle seasoning, cumin, and salt. Toss to coat evenly. Cover in place in the refrigerator to marinate for at least 20 minutes. Soak skewers in water as the shrimp marinades.
  2. In a bowl, combine the broccoli slaw and scallions. In a food processor, combine the yogurt, avocado, cilantro, lime juice, and zest. Pour over the slaw and toss to combine. Season with salt and pepper, to taste.
  3. Heat a grill (or grill pan) to medium-high heat. Place the shrimp on the skewers and grill until shrimp turn pink, about 1-2 minutes per side. (Alternatively, heat a large skillet over medium high heat. Add the shrimp to the hot pan and sauté, flipping occasionally, until the shrimp are cooked through.)
  4. Assemble tacos by layering the broccoli slaw, shrimp, then toppings in the tortilla.

Cooking Tips

A general rule of thumb for marinades is needing approximately 1/4 to 1/2 cup of marinade for every pound of protein. Always marinate in the refrigerator, not at room temperature Before cooking, remove the protein from marinade and pat dry with a paper towel to promote even browning and prevent steaming

opened shrimp taco
PIN THIS RECIPE FOR LATER
Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Chipotle Lime Shrimp Tacos with Creamy Avocado Broccoli Slaw

  • Author: Chef Julie Harrington, RD
  • Prep Time: 20
  • Cook Time: 5
  • Total Time: 25 minutes
  • Yield: 4
Print Recipe

Ingredients

Scale

For the shrimp:
1 pound large or jumbo shrimp, peeled, deveined, and tails removed (fresh or frozen and thawed)
1 teaspoon olive oil
1 lime, juiced and zested
1 teaspoon chipotle seasoning blend
½ teaspoon ground cumin
½ teaspoon salt
Wooden skewers

For the broccoli slaw:
2 cups broccoli slaw mix
2 tablespoons scallions, thinly sliced
½ cup plain yogurt
1 avocado
1/4 cup fresh cilantro, chopped
1 lime, juiced and zested
Salt and pepper, to taste

For the tacos:
8 small flour or corn tortillas
Optional toppings: Cotija cheese, sour cream, cilantro, sliced avocado, lime wedges

Instructions

  1. Rinse and pat the shrimp dry. Transfer to a large mixing bowl. Drizzle with olive oil and lime juice. Sprinkle with the lime zest, chipotle seasoning, cumin, and salt. Toss to coat evenly. Cover in place in the refrigerator to marinate for at least 20 minutes. Soak skewers in water as the shrimp marinades.
  2. In a bowl, combine the broccoli slaw and scallions. In a food processor, combine the yogurt, avocado, cilantro, lime juice, and zest. Pour over the slaw and toss to combine. Season with salt and pepper, to taste.
  3. Heat a grill (or grill pan) to medium-high heat. Place the shrimp on the skewers and grill until shrimp turn pink, about 1-2 minutes per side. (Alternatively, heat a large skillet over medium high heat. Add the shrimp to the hot pan and sauté, flipping occasionally, until the shrimp are cooked through.)
  4. Assemble tacos by layering the broccoli slaw, shrimp, then toppings in the tortilla.

Keywords: taco, shrimp tacos, heart healthy, taco Tuesday, healthy tacos

Recipe Card powered byTasty Recipes

FAQ

What if I don’t have a grill pan?
Alternatively, heat a large skillet over medium high heat. Add the shrimp to the hot pan and sauté, flipping occasionally, until the shrimp are cooked through.

What can I use in place of shrimp?
Any mild white flakey fish will do – cod, tilapia, halibut, grouper, etc.

Can I make the broccoli slaw from scratch?
Of course! Create a mixture of shredded broccoli stalks with julienned carrots and thinly sliced purple cabbage.

Other recipes you may enjoy

Instant Pot Barbacoa Beef Tacos

Sheet Pan Miso Salmon and Green Beans

Pistachio Crusted Baked Cod

Mediterranean Cod En Papillote

Dairy Free, Egg Free, Gluten Free, MAIN DISHES, Nut Free, One pot/dish, Recipes, Seafood
/
 by
/
2 Comments

Step up your culinary game with this surprisingly easy Mediterranean Cod En Papillote made with Norweigian cod.

Mediterranean Cod En Papillote

This post is sponsored by the Norwegian Seafood Council. Thank you for supporting brands that make this blog possible!

During this time, we are staying inside and limiting the number of trips to the grocery store. Rethink the protein choices on your grocery list. Add seafood! Build recipes around lean fish with pantry ingredients you have on hand. Just starting out cooking seafood? Simple is best! Only a few ingredients and seasonings are needed to make fish delicious.

Being strategic when grocery shopping and relying on pantry staples is key. Here in New Jersey, there are limits on amounts of certain proteins like chicken and eggs. At the grocery store, there is a whole department dedicated just to seafood. Don’t skip it!

Health benefits of eating more fish

Eating seafood two to three times per week reduces the risk of death from any health-related cause by 17 percent. New to adding seafood into your menu repertoire? Start with a mid-flavored, firm fish like cod. Norwegian cod to be exact!

Tips for buying fish

There are a lot of choices out there when it comes to seafood – both wild and farmed. The origin of the seafood is something you should be looking out for, as every country has completely different practices.

Sustainability has been one of the main objectives of the Norwegian fishing industry, and they are committed to producing seafood in a safe, controlled, and sustainable manner. And I know this because I actually traveled to Norway myself with the Norwegian Seafood Council and saw how seriously Norway takes sustainability and how strict regulations that maintain fish supply are meticulously upheld.

According to the USDA, Country of Origin Labeling (COOL) is a consumer labeling law that requires retailers (grocery stores and supermarkets) to identify the country of origin on certain foods, including wild-caught fish, farm-raised fish, and shellfish.

What does “en papillote” mean?

Don’t be intimidated by this recipe, en papillote is a culinary technique that any home cook can master in their kitchen. 

The term en papillote (pronounced: ON pah-pee-YOHT) means “in paper” or “in parchment”. It is a moist-heat cooking method because it is the steam from within the package where the food is enclosed by parchment paper that cooks the food. More delicate proteins, such as fish or chicken, are more commonly cooked en papillote as they can be quickly cooked by this steaming method.

Steaming en papillote requires no special equipment other than parchment paper. The food won’t stick and parchment paper is easy to seal not allowing any liquid to escape. Just make sure to tightly seal the edges. Plus, clean up is easy – just toss the parchment when you’re done!

How to build flavors

The key to creating a flavorful en papillote dish is building flavors. When cooking en papillote, there are usually vegetables as the base with herbs and seasonings, topped off with the protein. The vegetables contain moisture and during the cooking process generate steam, which cooks the protein enclosed in the parchment pouch. Additional herbs and seasonings are used to build flavors.  Mediterranean flavors inspired this recipe creation. 

Mediterranean ingredients on parchment paper

Get cooking together

This recipe is the perfect way to get everyone involved in the kitchen.

  • Raid the pantry to play around with different spice and herb blends
  • Get the family involved – everyone makes their own signature creation
  • Little hands (kids) can help make this meal. Have them help stack the ingredients, wrap the parchment paper, etc.
Mediterranean Cod ingredients layered on parchment

Health Benefits of Cod

Norwegian Cod is a lean fish. It contains only up to 3% fat and almost no carbohydrates. It is an excellent source of:

  • Protein
  • Vitamins (such as B12)
  • Selenium
  • Omega-3 Fatty Acids (a meal-sized portion of cod delivers the recommended daily intake)
  • Iodine
step by step guide for Mediterranean Cod En Papillote recipe
Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
baked cod on top of mediterranean vegetables

Mediterranean Cod En Papillote

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 minutes
  • Yield: 2
  • Category: seafood
  • Method: En Papillote
  • Cuisine: Mediterranean
Print Recipe

Description

Step up your culinary game with this surprisingly easy Mediterranean Cod En Papillote made with Norweigian cod.

Ingredients

Scale

2 (5-ounce) pieces of Norwegian cod (or other white fish like snapper, grouper, or monkfish)
salt
pepper
1/2 cup grape tomatoes, halved
1/4 cup kalamata olives, pitted and halved
2 tablespoons capers
1/4 cup red onion, thinly sliced
1/4 red bell pepper, thinly sliced
2 cloves garlic, minced
2 tablespoons olive oil
1 lemon, sliced
2 pieces of parchment paper

Instructions

Preheat oven to 400 degrees F. Pat cod dry and sprinkle with salt and pepper. Set aside. 

Fold the parchment paper in half. On one side of the parchment paper layer the tomatoes, olives, capers, onion, pepper, and garlic. Top with fillet, drizzle with olive oil, red pepper flakes (if using) and place lemon slices on top.

Fold the other half of the parchment paper on top and seal the edges making a small fold every 1/2-inch all the way around to create a half-moon shape.  Repeat with another piece of parchment and remaining ingredients. 

Place both pouches on a baking sheet. Bake for 15-20 minutes, until the parchment paper, has puffed up and fish is cooked through.  Transfer to a plate and cut with scissors or unroll, being careful of the hot steam that will escape.

Keywords: cod, seafood from norway, En Papillote, fish, seafood recipe

Recipe Card powered byTasty Recipes

Other ways to prepare cod

  • Baked
  • Broiled
  • Fried
  • Sauteed
  • Steamed
  • Poached

Other recipes you may enjoy

Pistachio Crusted Baked Cod

Sheet Pan Miso Salmon and Green Beans

Chipotle Lime Shrimp Tacos with Creamy Avocado Broccoli Slaw

Salmon Burgers with Lemon Dill Horseradish Sauce

30 minutes or less, Dietary, Dips, Sauces & Spreads, Freezer Friendly, MAIN DISHES, Nut Free, PREP, Recipes, Sandwiches & Burgers, Seafood
/
 by

Rethink the classic burger with a seafood twist. Add these salmon burgers with lemon dill horseradish sauce to your menu rotation.

salmon burger with creamy sauce on a brioche bun

Salmon is one of the most popular species consumed. With the high demand, the safest and most efficient way to feed the population is with farm-raised salmon. Norway is the world leader in the production of ocean-farmed sustainable salmon.

opened face salmon burger with creamy dill sauce

Understanding aquaculture

Aquaculture provides safeguarding to the environment and fish stocks for the future is the only way its aquaculture industry can remain sustainable. Sustainability has been one of the main objectives of the Norwegian fishing industry, and they are committed to producing seafood in a safe, controlled, and sustainable manner with strict regulations.

seafood from norway

Seafood from Norway

In Norway, salmon farmers monitor fish conditions carefully, control the salmon’s feed, and keep parasites out. This farmed environment helps resist disease. In Norway, farm-raised salmon live in their natural habitat and have plenty of room to swim. One of the myths about salmon farming is that the fish lives in crowded pens. The fact is, Norwegian salmon has plenty of space to grow as the pen holds 97.5% water and just 2.5% fish. Their pens are designed to ensure optimal growth and living conditions for the dish. Norwegian aquaculture industry sets the standard for high-quality, safe, and sustainably farmed salmon.

salmon burgers in a cast iron skillet

FREE Cooking Class:

This recipe was featured as part of Virtual Teaching Kitchen’s FREE virtual cooking classes. Click here to learn more about the Virtual Teaching kitchen.

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
salmon burger with creamy sauce on a brioche bun

Salmon Burger with Lemon Dill Horseradish Sauce

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Cook Time: 10
  • Total Time: 25 minutes
  • Yield: 6
  • Category: Dinner
  • Method: Stove Top
  • Cuisine: American
Print Recipe

Ingredients

Scale

1 1/2 lbs salmon fillets skin and bones removed, chopped
3/4 cup plain breadcrumbs
1 large egg, lightly beaten
3 tablespoons fresh dill chopped
1/2 teaspoon salt
1/2 teaspoon garlic powder
1 tablespoon lemon juice
canola oil for frying (can also use olive oil)

Yogurt-Dill Sauce:
1 cup plain full-fat yogurt
1/4 cup dijon mustard
1/4 cup dill, chopped
1/2 lemon, juiced (about 2 tablespoons) and zested (about 1 teaspoon)
1 tablespoon horseradish

To serve:
Brioche buns
Butter lettuce

Instructions

  1. In a food processor add salmon. Pulse a few times until the salmon breaks down into small pieces. (Tip: Pulse a few times vs. running the food processor)
  2. In a large bowl, combine salmon, breadcrumbs, egg, dill, salt, garlic powder, and lemon juice. Mix well, but make sure to not overwork the mixture. Shape into 6 burgers.
  3. For the yogurt-dill sauce: In a small bowl, stir together yogurt, mustard, dill, lemon juice, lemon zest, and horseradish. Refrigerate until ready to use.
  4. In a large cast-iron skillet, heat oil over medium heat. Add salmon burgers and cook on each side for about 2-3 minutes or until internal temperature reaches at least 145 F.
  5. To serve: Place a few pieces of butter lettuce on the bottom half of the bun, top with a burger, and a generous dollop of the yogurt-dill sauce.

Keywords: salmon, salmon burger, burger, seafood, omega3, heart healthy

Recipe Card powered byTasty Recipes
salmon burger with creamy sauce on a bun

FAQ

Can I freeze these salmon burgers?

Yes! Form the salmon into patties. Place on a baking sheet lined with parchment paper (so they don’t freeze to the pan!) and freeze until solid. Once frozen, wrap each individually with plastic wrap, then foil, then store in a freezer bag removing as much air as possible.

Can I grill these salmon burgers?

Yes, of course! I like using a cast-iron skillet to get a good sear, but grilling works great too! Tip for if you decide to grill – After forming the patties, refrigerate them for 10-20 minutes so they firm up a little to prevent them from falling apart on the grill.

How else can I use the salmon burgers?

These salmon burgers as leftovers are delicious! Here are a few suggestions:

  • Add to leafy greens
  • Crumble and scramble with eggs
  • Chop and add to a wrap
  • Serve with a sunny side egg on top

What else can I use the lemon dill horseradish sauce with?

Utilize this sauce any way you would utilize any other condiments! This pairs well with many foods.

bowl of lemon dill horseradish sauce

Other recipes you may enjoy

Instant Pot Lemon Ginger Salmon

Smoked Salmon Avocado Flatbread

Sheet Pan Miso Salmon and Green Beans

This post contains affiliate links. Read full disclosure here.

Pistachio Crusted Baked Cod

30 minutes or less, Egg Free, MAIN DISHES, PREP, Recipes, Seafood
/
 by
/
7 Comments

This post may contain affiliate links. Read my privacy policy.

It is recommended to enjoy seafood two to three times per week. The keyword enjoy – don’t keep making the same recipe over and over again. Try this Pistachio Crusted Baked Cod.

Pistachio Crusted Baked Cod on a baking sheet

Too many times I hear consumers they only eat fish when they are out to eat because they don’t know how to cook it at home. Fish and seafood are some of the simplest proteins to cook. It’s quick, quite forgiving, and there are so many different flavor combinations to pair with.

Why you should make this Pistachio Crusted Baked Cod recipe

I may be biased, but this Pistachio Crusted Baked Cod is delicious! Plus, the simplicity of it is great for getting dinner on the table during busy nights. The added bonus – eating more fish includes a lot of health benefits.

Why dietitians want you to eat more seafood

Fish literally saves lives. Eating seafood two to three times per week reduced the risk of death from any health-related cause by 17 percent.

Seafood sits among the highest- quality proteins (like eggs, meats, poultry, and dairy) and offers additional health benefits. It can reduce the risk of heart disease, can help during pregnancy to help the child develop a healthy brain, and improve memory and sharpness.

Health benefits of cod

Cod is the leanest protein available, meaning the protein to calorie ratio beats out any other food.

Cod is a low fat flaky white meat fish that is a good source of protein, phosphorus, niacin, and Vitamin B-12. An individual 100 g (raw) portion of cod has less than 90 calories, less than one gram of fat, and 17 grams of protein.

pistachio crusted cod with spinach and orzo on a white plate

Tips for baking fish

Medium-to-fatty fish with a firmer texture and richer flavor (like cod, salmon, or swordfish) are perfect grilling, baking or broiling because they can withstand the heat.⁠

Lean, mild-flavored fish with tender, white or pale flesh, such as sea bass, flounder or grouper are usually delicate, so this cooking method works well.⁠

When do you know when fish is done?

Many types of fish are delicate and tender, so you want to avoid overcooking them. The best way to tell if a fish is done is by testing it with a fork. Insert the fork at an angle, at the thickest point, and twist gently. The fish will flake easily when it’s done, and it will lose its translucent or raw appearance.⁠

See more culinary nutrition tips
Pistachio Crusted Baked Cod on a baking sheet lined with parchment paper

Using pistachios as the crust

Poor pistachios. I feel like they are a totally underrated nut. Pistachios are versatile in the kitchen and just as many nuts can be used with both sweet and savory applications. The caution for using nuts as a crust is they have a tendency to burn. Since the cooking process for fish is usually shorter and this Pistachio Crusted Baked Cod recipe is baked vs. seared, it will not burn.

Health benefits of pistachios

The green and red-purple hues in pistachios come from antioxidants. Pistachios are known for their fiber and protein content. Nearly 90% of the fat in pistachios are from heart-healthy (good-for-you) fats.

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
piece of pistachio crusted baked cod with orzo and spinach

Pistachio Crusted Baked Cod

★★★★★ 5 from 3 reviews
  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 14
  • Total Time: 24 minutes
  • Yield: 4
  • Category: seafood
  • Method: baking
  • Cuisine: american
Print Recipe

Ingredients

Scale

4 cod fillets (about 6 ounces each), or other firm white fish
1/2 teaspoon salt, divided
1/4 teaspoon black pepper
1/2 cup shelled unsalted pistachios
1/2 cup whole-grain Panko breadcrumb
1 clove garlic
1/4 cup plain Greek yogurt
2 teaspoons Dijon mustard
1 teaspoon lemon zest
1 teaspoon olive oil

Instructions

Preheat oven to 425 degrees F. Line a rimmed baking sheet with parchment paper. Place cod on the baking sheet. Sprinkle the cod fillets with 1/4 teaspoon salt and pepper.

In a food processor, pulse pistachios, panko, garlic, and remaining salt, for about 10-15 seconds until a crumbly texture is reached.

In a small bowl, mix together the yogurt, mustard, and lemon zest. Using a pastry brush or mini spatula, evenly spread the yogurt mixture in top of each fillet. Evenly, gently press the pistachio mixture on top. Drizzle olive oil over the fillets. (Alternatively use and olive oil cooking spray.

Bake until fish is opaque throughout, approximately 12 to 14 minutes.

Keywords: cod, pistachio, fish, dinner

Recipe Card powered byTasty Recipes

Sources:
https://www.seafoodnutrition.org/
https://www.seafoodhealthfacts.org/

Other recipes you may enjoy

Sheet Pan Miso Salmon and Green Beans

Mediterranean En Papillote

Instant Pot Lemon Ginger Salmon

Sheet Pan Miso Salmon and Green Beans

30 minutes or less, Dairy Free, Dietary, Egg Free, Fall, MAIN DISHES, Nut Free, PREP, Quick & Easy, Recipes, Seafood, Seasonal, Spring, Summer, Winter
/
 by
/
4 Comments

This post may contain affiliate links. Read my privacy policy.

This sheet pan recipe has a special gut health ingredient – miso! Sheet pan dinners are becoming a staple for busy weeknights. Sheet pans dinners are versatile and can be mixed and matched with different ingredients and flavor blends.

Miso Salmon & Green Beans on a baking sheet

Gut Health:

More and more research is being studied about gut health and the connection to overall health. Some are even calling the gut a “second brain” as now studies are showing how much they continuously work together.
According to Harvard Medical School, a troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person’s stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression because the brain and the gastrointestinal (GI) system are intimately connected. 

Why gut health is important

I’m sure you’ve heard about how probiotics support gut health. If not, probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes diseases. The body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep the gut stay healthy.

Looking for a quick and healthy weeknight dinner recipe. Look no further! Try this Sheet Pan Miso Salmon
Click To Tweet

hand holding Miso Master Organic Mellow White Miso


Food rich in probiotics includes yogurt, kefir and fermented foods like sauerkraut, kombucha, tempeh, and miso – the probiotic-rich food I used in this recipe.

What is Miso Paste?

In simple terms, miso is a fermented bean. Primarily, miso is made from soybeans, but any bean can be used. I use chickpea miso or white soybean miso often, just because it’s lighter in color and a more neutral flavor.

salmon with sesame seeds on a baking sheet

Varieties of Miso Paste

Diving a little deeper into the difference between varieties of miso, I consulted one of my favorite cooking resources, The Kitchn.

White Miso

White miso is made from soybeans that have been fermented with a large percentage of rice. The actual resulting color can range from white to light beige, and the miso has a definite sweet taste. White miso is best used in condiments like mayo or salad dressings, or in light sauces.

Yellow Miso

Yellow miso is usually made from soybeans that have been fermented with barley and sometimes a small percentage of rice. It can be yellow to light brown in color. Yellow miso has a mild, earthy flavor and is better for general use in not only condiments, but soup, marinades, and glazes.

Red Miso

Red miso is typically made from soybeans fermented with barley or other grains, though with a higher percentage of soybeans and/or a longer fermentation period. It can range in color from red to dark brown. The deep umami flavor of red miso can overwhelm mild dishes but is perfect for hearty soups, braises, and glazes.

miso salmon and green beans on a sheet pan sprinkled with sesame seeds

My go-to miso brand is, Miso Master.

Many have an understanding that probiotics are important for gut health and with cold and flu season upon us, the best defense may be good gut health, but the key to these helpful gut health bacteria is feeding them with prebiotics for the probiotics to flourish in the gut.
Prebiotics are a type of fiber. They are un-digestible plant fibers that already live inside the large intestine. The more food, or prebiotics, that probiotics have to eat, the more efficiently these live bacteria work and the healthier your gut will be.

Prebiotics are found in whole foods that are packed with fiber (aka. plants)! To improve gut health, a mixture of both probiotics and prebiotics is needed. Probiotics need to be fed (by prebiotics) in order to remain active and healthy and to benefit you as much as possible.

Bottom Line

Prebiotics (fiber) is the food for probiotics (helpful bacteria) to flourish, to improve gut health.

Let’s put it this way: It’s like you can’t out-exercise a poor diet. The same goes for gut health. You can’t consume more probiotics without consuming prebiotics to improve gut health.

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
salmon and green beans on a sheet pan

Sheet Pan Miso Salmon and Green Beans

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10 mins
  • Cook Time: 12 mins
  • Total Time: 22 mins
  • Yield: 4
  • Category: dinner
Print Recipe

Description

Sheet pan dinners are becoming a staple for busy weeknights. They are versatile and can be mixed and matched with different ingredients and flavor blends. This sheet pan recipe has a special gut health ingredient – miso!

Ingredients

Scale
  • 1 ¼ pounds salmon, sliced into even portions
  • 2 tablespoons white miso
  • 1 teaspoon sesame oil
  • 1 tablespoon mirin
  • 1 tablespoon low-sodium soy sauce (or liquid aminos)
  • 1 tablespoon fresh ginger, minced
  • 1 clove garlic, minced
  • 1 lb. green beans, ends trimmed
  • 1 tablespoon sesame seeds, toasted
  • 2 scallions, thinly sliced

Instructions

  1. Preheat oven to 375 degrees F. Line a large baking sheet with parchment paper or coat with cooking spray.
  2. In a small bowl, whisk together miso, sesame oil, soy sauce, ginger, and garlic until smooth.
  3. In an even layer spread the green beans on the baking sheet. Make room in between green beans and place salmon skin side down. Brush salmon generously with miso mixture. Drizzle remaining miso mixture over green beans.
  4. Bake for 6-10 minutes, depending on the thickness of the salmon, until salmon is opaque in the center and can flake easily. Broil for the last 1-2 minutes.
  5. Garnish salmon and green beans with sesame seeds and scallions.

Keywords: dinner, salmon, sheet pan

Recipe Card powered byTasty Recipes

Disclosure: This recipe has been updated to be entered into the #CelebrateSeafood recipe contest.

Other recipes you may enjoy

Instant Pot Lemon Ginger Salmon

Smoked Salmon Avocado Flatbread

Other recipes you may enjoy

Smoked Salmon Avocado Flatbread

Appetizers, Dietary, Egg Free, Fall, MAIN DISHES, Nut Free, PREP, Quick & Easy, Recipes, Seafood, Seasonal, Spring, Summer, Winter
/
 by
/
3 Comments

This post may contain affiliate links. Read my privacy policy.

Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love.
Smoked Salmon Avocado Flatbread - Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love. - via RDelicious Kitchen @RD_KitchenBy posting this recipe I am entering a recipe contest sponsored by the Seafood Nutrition Partnership and am eligible to win prizes associated with the contest. I was not compensated for my time.

I was excited to enter this recipe contest sponsored by the Seafood Nutrition Partnership because I feel like seafood does not get enough love in the appetizer department. Also, I selfishly can’t wait to see what everyone else came up with for this contest to get even more seafood inspired recipe ideas.
Smoked Salmon Avocado Flatbread - Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love. - via RDelicious Kitchen @RD_Kitchen
Yes, you may see the usual shrimp cocktail, or crab dip included in an appetizer spread. There are so many other seafood options to consider.

Why add more seafood into your weekly routine? 

Eating seafood twice a week reduces the risk of death from any health-related cause. Studies show it may reduce your risk of heart disease, plus it gives you more energy throughout the day. (Source)

#ad Kick off your next party with Smoked Salmon Avocado flatbread #SeafoodParty

Click To Tweet

My feeling is the general population knows they should eat more seafood, but not sure how to prepare it. From delicate, mild flounder to rich, flavorful salmon, or sweet and savory shrimp, seafood can please any palate. Seafood fits with all of your favorite flavors – it can be incorporated into a spicy Latin dish, flavorful Creole recipe, light, and refreshing salad, or a rich Italian pasta bowl.
Smoked Salmon Avocado Flatbread - Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love. - via RDelicious Kitchen @RD_Kitchen
I’ve loved smoked salmon ever since I was introduced to it when I worked at a local bagel shop in high school. It has a silky, buttery, texture balanced with a not so fishy, smokiness flavor. All seafood, including smoked salmon, is one of the leanest sources of protein and a superfood packed with nutrients such as omega-3s, which is essential for your good heart health.
Smoked Salmon Avocado Flatbread - Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love. - via RDelicious Kitchen @RD_Kitchen

 The Great Debate: Farm-Raised or Wild Caught:

I get this question often and I never tell anyone one way or another, but rather to help them educate themselves.  The Seafood Nutrition Partnership collaborates with FishWatch.gov who provides easy-to-understand facts about the science and management behind U.S. seafood and tips on how to make educated seafood choices. Helping everyone—from chefs to consumers—understand sustainable seafood.

Also, check out Monterey Bay Aquarium’s Seafood Watch. They make recommendations, in your area, showing you which seafood items are “Best Choices” or “Good Alternatives,” and which ones you should “Avoid.” This list is constantly being updated as things are changing.

Print

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
smoked salmon flatbread on a slate

Smoked Salmon Avocado Flatbread

  • Author: Chef Julie Harrington, RD
  • Yield: 8 appetizer pieces 1x
  • Category: appetizer
Print Recipe

Description

Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads

Ingredients

Scale
  • 2 tablespoons goat cheese
  • 2 tablespoons cream cheese
  • 1 tablespoon fresh dill, finely chopped
  • 1 clove garlic, minced
  • 1 1/2 teaspoons olive oil, divided
  • 2 whole grain naan
  • 1/2 small red onion, thinly sliced
  • 1 cup arugula
  • 6 oz. smoked salmon
  • 1/2 of an avocado, sliced thinly
  • salt and pepper, to taste

Instructions

  1. Preheat oven to 350 degrees F. Line a baking cheese with parchment paper or cooking spray.
  2. In a small bowl, combine the goat cheese, cream cheese, dill, garlic, and 1 teaspoon olive oil. Mix well.
  3. Spread evenly over both pieces of naan bread. Top with onion slices.
  4. Bake naan in the oven for 8-10 minutes until the edges and bottom of the naan are crisp.
  5. Remove naan from the oven. Let slightly cool.
  6. In a small bowl, toss arugula with remaining 1/2 teaspoon of olive oil. Season with salt and pepper.
  7. Top naan with arugula, salmon, and avocado. Cut each naan into 4 appetizer size slices. Serve.

Keywords: smoked salmon, flatbread, appetizer

Recipe Card powered byTasty Recipes

Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com

Pin it for later!

Smoked Salmon Avocado Flatbread - Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love. - via RDelicious Kitchen @RD_Kitchen
Learn more about the Seafood Nutrition Partnership:
Website: http://www.seafoodnutrition.org/
Facebook: https://www.facebook.com/seafoodnutrition
Instagram: https://www.instagram.com/seafoodnutritionpartnership
Pinterest: https://www.pinterest.com/seafood4health/
Twitter: https://twitter.com/Seafood4Health

Smoked Salmon and Dill Sheet Pan Frittata

Breakfast & Brunch, Dairy Free, Dietary, Gluten Free, MAIN DISHES, Make ahead, Nut Free, One pot/dish, PREP, Quick & Easy, Recipes, Seafood
/
 by
/
5 Comments

This post may contain affiliate links. Read my privacy policy.

Serve eggs family-style with this Smoked Salmon and Dill Sheet Pan Frittata that will kick your breakfast or brunch up a notch.
Smoked Salmon and Dill Sheet Pan Frittata via Chef Julie Harrington, RD @ChefJulie_RD #smokedsalmon #salmon #breakfast #frittata #eggs #sheetpan #seafoodWay back when one of my first jobs was at a bagel shop. It was one of my favorite jobs. I worked with my friends and got to enjoy endless bagels and coffee. The only downside was getting to work at 5:00 am on a weekend.
Smoked Salmon and Dill Sheet Pan Frittata via Chef Julie Harrington, RD @ChefJulie_RD #smokedsalmon #salmon #breakfast #frittata #eggs #sheetpan #seafoodNow, I love enjoying a leisurely brunch on the weekend. One thing the bagel shop introduced me to was smoked salmon or also known as lox. I still remember this one customer who always ordered – an everything bagel with cream cheese, lox, tomato, red onion, and capers. Of course, I had to try it.

Step up your #brunch game with this Smoked Salmon and Dill Sheet Pan Frittata

Click To Tweet

Smoked Salmon and Dill Sheet Pan Frittata via Chef Julie Harrington, RD @ChefJulie_RD #smokedsalmon #salmon #breakfast #frittata #eggs #sheetpan #seafoodThat’s when my smoked salmon love affair began. It is now a staple at my brunches. I love the addition of the smoked salmon in this frittata. Plus, baking it in the sheet pan makes it so easy to serve! Smoked Salmon and Dill Sheet Pan Frittata via Chef Julie Harrington, RD @ChefJulie_RD #smokedsalmon #salmon #breakfast #frittata #eggs #sheetpan #seafoodOften times the term lox and smoked salmon are used interchangeably, but there is a difference. Lox was traditionally only made from the belly of salmon. The salmon is salt-cured or brined but never cooked or even smoked. It has a very smooth silky texture. Smoked salmon is a much more generic term than lox. Smoked salmon can be made from any part of the fish, and it starts with salt curing or brining, just as in lox.

Print

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
piece of Smoked Salmon and Dill Sheet Pan Frittata on a white plate with a gold fork

Smoked Salmon and Dill Sheet Pan Frittata

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 mins
  • Yield: 8
  • Category: Breakfast
  • Method: Oven-Baked
Print Recipe

Ingredients

Scale
  • 12 eggs
  • 5 ounces smoked salmon (lox), chopped
  • 3 scallions, chopped
  • 1/2 cup dill, roughly chopped
  • 1-pint grape tomatoes, sliced in half
  • salt and pepper, to taste

Instructions

  1. Prep:
  2. Preheat the oven to 350 degrees F. Spray a 13×9 inch deep baking dish with cooking spray. Set aside.
  3. Whisk eggs in a large bowl. Season with salt and pepper.
  4. Spread smoked salmon, scallions, dill, and grape tomatoes evenly in the bottom of the baking dish.
  5. Gently pour eggs over the smoked salmon mixture.
  6. Bake in the oven for 20 minutes, until eggs are cooked through and top begins to brown.

Keywords: #smokedsalmon #salmon #breakfast #frittata #eggs #sheetpan #seafood

Recipe Card powered byTasty Recipes

Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com

Smoked Salmon and Dill Sheet Pan Frittata via Chef Julie Harrington, RD @ChefJulie_RD #smokedsalmon #salmon #breakfast #frittata #eggs #sheetpan #seafood