The World's Healthiest Foods

Salmon, Cucumber Chili Salad

This is a refreshing salmon salad. The combination of flavors gives you a delicious way of enjoying the healthy benefits of salmon and cucumbers. Using our stovetop cooking method for the salmon with no oils makes this especially healthy and light.

Salmon, Cucumber Chili Salad Prep and Cook Time: 20 minutes

3 cups thinly sliced washed cucumber, do not peel
2 tsp minced jalapeno pepper, seeds and stem removed (or to taste)
½ cup chopped scallion
3 TBS chopped fresh cilantro
1½ TBS chopped fresh mint
1½ lb salmon fillet,deboned and skin removed cut into 4 pieces
2 + 1 TBS fresh lemon juice
1 TBS soy sauce
1 TBS extra virgin olive oil
salt and cracked black pepper to taste

  1. Start chopping the first 5 ingredients.
  2. While chopping ingredients, preheat a non-stick 10-12 inch skillet on medium high heat for 2 minutes. Rub salmon with 1 TBS lemon juice and season with a little salt and pepper.
  3. Place salmon in hot pan and cook for 2-3 minutes. Turn and cook another 2-3 minutes, depending on thickness of salmon. This is our (Stove top Searing) cooking method.
  4. While salmon is cooking, finish chopping ingredients and whisk together lemon juice, soy sauce, olive oil, salt and pepper. When ready to serve toss with cucumber mixture. Do not toss ahead, as it will dilute the flavor.
  5. 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 minutes 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.
This page was updated on: 2002-09-27 13:24:20
© 2002 The George Mateljan Foundation