Tropical Salmon Salad

Conjure up the colours and flavours of a tropical island with this unusual warm salmon salad. The rich flavour of salmon is perfectly balanced by the gentle acidity of orange and the sweetness of mango and papaya.

Ingredients

8 cardamom pods, crushed
1 teaspoon cumin seeds
finely grated rind and juice of 1 lime
juice of 1 large orange
1 tablespoon reduced-salt soy sauce
1 tablespoon clear honey
pepper to taste
4 pieces of skinless salmon fillet, about 100 g each
150 g mixed colourful salad leaves, such as radicchio, red coral or red oakleaf lettuce
1 mango, peeled and diced 1 cm thick
1 papaya, peeled, seeded and diced 1 cm thick
1 orange, peeled and segmented

Directions

  1. Heat a small frying pan. Remove the seeds from the cardamom pods and add them to the hot pan together with the cumin seeds. Toast for just a few seconds to release the aromas, then tip the cardamom and cumin seeds into a nonmetallic dish.
  2. Add the lime rind and juice, orange juice, soy sauce and honey to the seeds, and season with pepper. Place the pieces of salmon fillet in the dish. Turn them over to coat both sides. Cover and leave to marinate for about 30 minutes.
  3. Preheat the broiler. Lift the salmon out of the marinade and broil on one side only; the salmon fillets should still be slightly translucent in the centre. Meanwhile, pour the marinade into a small saucepan and bring just to a boil.
  4. Arrange the salad leaves in the middle of 4 plates. Scatter the mango and papaya cubes and orange segments over and around the salad. Place the cooked salmon pieces on top of the salad and pieces of fruit and spoon over the warm marinade. Serve tropical salmon salad immediately.

preparation time 20 mins, plus 30 mins marinating
cooking time 10 mins
serves 4

Nutritions

PER SERVING

256 calories
23 g protein
8 g total fat
2 g saturated fat
54 mg cholesterol
25 g total carbohydrate
24 g sugars
4 g fibre
249 mg sodium

Salmon is not only valuable for its omega-3 fatty acids, it is a useful source of potassium, which helps to regulate fluid balance and prevent high blood pressure.

Cuisine

Soups & Salads
Fish & Seafood
Vegetables

Tropical Salmon Salad
Print Recipe
Tropical Salmon Salad
Print Recipe

Related content:

  • Baked Salmon with Citrus SaladBaked Salmon with Citrus Salad The sweet and tangy citrus salad turns this salmon into a kid-friendly dish Posted in
  • Salmon and pea pilafSalmon and pea pilaf Canned salmon is very versatile and super healthy, being rich in omega-3 fatty acids. Combined with rice and peas, and subtly flavoured with cardamom, this is a terrific easy-to-make main dish. Posted in
  • Spicy chicken fajitasSpicy chicken fajitas Satisfyingly spicy and quick to prepare, chicken and papaya fajitas make an easy, healthy meal. Sweetly fragrant papaya is rich in beta-carotene and its gorgeous colour enhances any dish. Posted in

Secrets to Staying Healthy & Happy

Medical-6_18

Lupus

As little as 50 years ago, only half the people diagnosed with lupus were alive four years later. Today, you can live with this chronic disease in relative comfort for many years, thanks to medical progress and numerous treatment options.

HODC_104.1_PorkAndAppleBurgersWithChiliSauce

Pork and apple burgers with chili sauce

Hamburgers are always popular for casual meals, but can be high in saturated fat. This lighter version, made with lean ground pork, apples and scallions is just as flavoursome. Spread with a little sweet chili sauce for a spicy kick.

massage

News: Massage affects body’s immune response, study

As if we need another reason to get a massage! But beyond feeling heavenly, getting a massage may actually alter your body’s immune response and reduce levels of stress-related hormones.Researchers in California tested the blood of 29 people after each received a 45-minute Swedish massage. (Now that’s my kind of study! )They found that the […]