Salmon & Asparagus Salad

Sonia Hollis (MSc Personalised Nutrition)
salmon and asparagus salad

Nutritional Information

  • Salmon: A rich source of omega-3 fatty acids, protein, and vitamin D, salmon supports heart health, brain function, and overall well-being. Its high protein content helps promote satiety and supports muscle repair and growth.
  • Rocket Leaves: Packed with vitamins A, C, and K, as well as folate and antioxidants, rocket leaves provide a peppery flavour and a host of health benefits. They support bone health, immune function, and eye health, while also aiding in digestion.
  • Cherry Tomatoes: Bursting with flavour and nutrients, cherry tomatoes are rich in vitamins, minerals, and antioxidants such as lycopene, which may help reduce the risk of chronic diseases and support heart health.
  • Asparagus: Low in calories and high in fibre, asparagus is a nutrient-dense vegetable that’s rich in vitamins A, C, E, and K, as well as folate and antioxidants. It supports digestive health, boosts immunity, and may help reduce inflammation.
  • Smoked Salmon: Provides a savoury flavour and a dose of healthy fats, smoked salmon adds richness and depth to the salad while offering essential omega-3 fatty acids that support heart and brain health.
  • Olive Oil & Balsamic Vinegar: The simple yet flavourful dressing made with olive oil and balsamic vinegar adds a tangy sweetness and a dose of heart-healthy monounsaturated fats to the salad.

salmon and asparagus salad

Salmon & Asparagus Salad

Sonia Hollis (MSc Personalised Nutrition)
Quick, easy, healthy
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Prep Time 5 minutes
Total Time 10 minutes
Course Salad, Side Dish
Servings 2
Calories 82 kcal

Ingredients
 
 

  • 1 bag of rocket leaves
  • 8 cherry tomatoes sliced
  • 4 slices smoked salmon sliced into thin strips
  • 14 asparagus spears
  • Olive oil & balsamic vinegar

Instructions
 

  • Arrange the salad leaves and sliced tomatoes on 2 plates whilst steaming the asparagus spears for 2 minutes.
  • Place the strips of smoked salmon on top of the salad, top with warm asparagus and drizzle with the dressing.
  • Serve immediately

Nutrition

Nutrition Facts
Salmon & Asparagus Salad
Amount per Serving
Calories
82
% Daily Value*
Fat
 
2
g
3
%
Saturated Fat
 
0.4
g
3
%
Polyunsaturated Fat
 
0.5
g
Monounsaturated Fat
 
1
g
Cholesterol
 
9
mg
3
%
Sodium
 
324
mg
14
%
Potassium
 
448
mg
13
%
Carbohydrates
 
7
g
2
%
Fiber
 
3
g
13
%
Sugar
 
4
g
4
%
Protein
 
10
g
20
%
Vitamin A
 
1238
IU
25
%
Vitamin C
 
22
mg
27
%
Calcium
 
40
mg
4
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition information for recipes is calculated by retrieving and compiling individual food data from the USDA database. Factors such as brand selection, size of produce, and preparation can change nutrition information in any recipe. We offer this information as an estimate only.

Keyword asparagus, healthy fats, salmon
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Health Benefits

  • Heart Health: Omega-3 fatty acids found in salmon and monounsaturated fats from olive oil support cardiovascular health by reducing inflammation, lowering blood pressure, and improving cholesterol levels.
  • Weight Management: The combination of protein from salmon, fibre from vegetables, and healthy fats from olive oil helps promote satiety, reduce cravings, and support weight loss goals.
  • Antioxidant Support: The colourful array of vegetables in the salad provides a variety of antioxidants that help protect cells from damage caused by free radicals, reducing the risk of chronic diseases and supporting overall well-being.
  • Bone Health: Vitamins and minerals found in rocket leaves, cherry tomatoes, and asparagus, such as vitamin K and calcium, support bone health and may help reduce risk of osteoporosis and bone fractures.

Nutritional Meal Plans

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