Smoked Salmon Salad Over Mixed Greens With Fresh Citrus Fruit - KAIT-Jonesboro, AR-News, weather, sports

Smoked Salmon Salad Over Mixed Greens With Fresh Citrus Fruit

© iStockphoto.com/Robyn Mackenzie © iStockphoto.com/Robyn Mackenzie
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By Kim Galeaz
 

Smoked salmon contains essential omega-3 fatty acids; the grapefruit and oranges offer antioxidant vitamin C, the mixed greens and spinach provide vitamin A, the mushrooms contain selenium and natural antioxidants, and the sunflower seeds supply antioxidant vitamin E and zinc. Look for smoked salmon fillets in the refrigerated seafood department or in shelf-stable pouches near the canned tuna.

Makes 1 large salad (2 servings, ½ salad per serving)

Ingredients

3 cups baby spinach leaves
3 cups mixed greens
½ cup sliced mushrooms
½ cup red onion slices
6 ruby red grapefruit wedges, peeled and cut into chunks
1 orange, peeled and cut into slices
2 tablespoons roasted, salted sunflower seed kernels
2 smoked salmon fillets (3-4 ounces each)
purchased vinaigrette salad dressing

Directions

1. Toss baby spinach and mixed greens together; divide between two large salad plates or bowls.

2. Arrange half the mushrooms, red onions, grapefruit and oranges over each salad. Sprinkle with sunflower seeds.

3. Top each salad with smoked salmon fillet.

4. Enjoy with favorite vinaigrette salad dressing.

Nutrition information (per serving)

Calories: 300
Protein: 27g (36%)
Carbohydrate: 23g (30%)
Fat: 11.5g (34%)
Saturated Fat: 1.5g (4%)
Cholesterol: 60mg
Sodium: 150mg
Calcium: 140mg
Iron: 5mg
Vitamin A: 4365 IU
Vitamin C: 76mg
Fiber: 9g

Kim Galeaz is an Indianapolis-based registered dietitian and owner of Galeaz Food & Nutrition Communications. As a freelance culinary-nutrition consultant, she has worked with many companies, including The Coca-Cola Company, The Kroger Company and Weider Publications, to help position and promote smart and healthy food, beverage and lifestyle choices.

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