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Salmon with Cucumber Chili Salad

Enjoy this refreshing salmon salad for lunch or dinner. It is an excellent source of vitamin D and provides 105% of the Daily Value for omega-3 fatty acids. Enjoy!

Prep and Cook Time: 20 minutes Ingredients: 1½ lb salmon fillet,deboned and skin removed cut into 4 pieces 3 cups thinly sliced washed cucumber, do not peel 2 tsp minced jalapeno pepper*, seeds and stem removed 1/2 cup chopped scallion 3 TBS chopped fresh cilantro 1½ TBS chopped fresh mint Dressing 2 + 1 TBS fresh lemon juice 1 TBS tamari (soy sauce) 1 TBS extra virgin olive oil salt and cracked black pepper to taste *if you like food less spicy, use less jalapeno pepper

Directions:

1. To Quick Broil salmon, preheat broiler and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
2. Rub salmon with 2 tsp fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
3. While pan is heating, prepare the remaining five ingredients.
4. Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
5. While salmon is cooking, whisk together lemon juice, tamari, olive oil, salt and pepper. When ready to serve toss with cucumber mixture. Do not toss ahead as it will dilute the flavor.
6. Place cucumber salad on a platter and place salmon on top. Garnish with a sprig of cilantro and serve.

   Serves 4

Healthy Cooking Tips:

Choose salmon filets that are cut from the head of the fish. It will be thicker, and moister after cooking. Because stoves vary, it is best to check the salmon for doneness after about 1 minute after you have turned it. Salmon is best-cooked medium. Insert the tip of a knife into the thickest part of the filet. It should flake, yet still be pink in the center. Also, make sure you don't toss the cucumber mix with the dressing until you are ready to serve. The salt in the dressing will draw out the water in the cucumbers and dilute the flavor of your salad. You may want to add a little minced chili pepper at a time and taste it, so it will match your personal preference in heat and spiciness.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Salmon with Cucumber Chili Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Salmon Cucumber, Chili Salad 1.00 serving 288.36 grams 360.10 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating tryptophan 0.40 g 125.0 6.2 excellent vitamin D 493.29 IU 123.3 6.2 excellent omega 3 fatty acids 2.51 g 104.6 5.2 excellent selenium 62.26 mcg 88.9 4.4 excellent vitamin B12 (cobalamin) 5.09 mcg 84.8 4.2 excellent protein 35.64 g 71.3 3.6 very good vitamin B3 (niacin) 13.87 mg 69.3 3.5 very good phosphorus 522.43 mg 52.2 2.6 very good magnesium 177.78 mg 44.4 2.2 good vitamin B6 (pyridoxine) 0.76 mg 38.0 1.9 good vitamin C 21.70 mg 36.2 1.8 good vitamin K 25.88 mcg 32.4 1.6 good vitamin A 1313.45 IU 26.3 1.3 good potassium 875.61 mg 25.0 1.3 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Salmon with Cucumber Chili Salad

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