As we move into spring, lighter meals with heart healthy protein help support energy, heart health and weight loss. This recipe supports heart health, provides anti-inflammatory omega-3s, and is gentle on digestion. It’s refreshing, satisfying, and easy to prep ahead; which is ideal as energy naturally shifts in spring.
Ingredients (Serves 2–3)
· 1½ lbs salmon fillet
· 1 tbsp olive oil
· Salt & pepper, to taste
· Zest and juice of 1 lemon
· 1 tbsp fresh dill, chopped (or 1 tsp dried)
· 4 cups mixed greens (arugula, spinach, or spring mix)
· ½ English cucumber, sliced
· ¼ cup red onion, thinly sliced
Simple Dressing
· 2 tbsp olive oil
· 1 tbsp Dijon mustard
· 1 tbsp lemon juice
· Salt & pepper to taste
Instructions
1. Cook the salmon: Season salmon with olive oil, salt, pepper, lemon zest, and dill. Bake at 400°F for 12–15 minutes or pan-sear until flaky. Cool slightly and flake.
2. Build the salad: In a large bowl, combine greens, cucumber, and red onion.
3. Dress & assemble: Whisk dressing ingredients. Top salad with salmon and drizzle dressing just before serving.
Nutrition (Approximate per serving)
· Protein: 38–42g
· Net carbs: 4–6g
· Healthy fats: Omega-3 rich for heart & metabolic support
· Calories: ~430–460
Easy Workday & Lifestyle Swaps
· Packable: Store salad and dressing separately for grab-and-go lunches
· No greens: Serve over sliced cucumber or romaine boats
· Extra protein: Add a soft-boiled egg if desired
