Between the greens, salmon, berries, nuts, and olive oil this blackberry salmon salad by Mediterranean Diet RD, Brynn McDowell, (@the_domestic_dietitian) is a nutritional powerhouse that tastes as delicious as it looks.
Blackberry Salmon Salad
Serves 4
Ingredients For the Salad
-4 salmon filets (about 3-4oz each)
-1 tbsp extra virgin olive oil
-pinch of salt and pepper
-4 cups spinach and/or leafy greens
-1 cup blackberries
-¼ cup red onion, sliced
-¼ cup walnuts, rough chop
-1 avocado, sliced
For the Dressing
-2 tbsp extra virgin olive oil
-2 tbsp balsamic vinegar
-½ cup fresh blackberries
-2 tbsp honey or maple syrup
-1 tbsp stone ground mustard
-1 clove garlic, minced
Preparation
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Place all the dressing ingredients in a food processor or blender and puree until smooth. Set aside for now.
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To cook the salmon, heat the tablespoon of olive oil over medium heat in a large pan on the stove. Lightly season the salmon with salt and pepper, then place skin side down int he warm pan. Cook until cooked through, about 7-9 minutes.
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Set aside to cool slightly.
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On a large platter or bowl, layer the spinach or leafy greens, top with cooked salmon, blackberries, red onion, walnuts, and avocado.
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Drizzle with blackberry dressing and enjoy!
This Blackberry Salmon Salad is a simple but delicious family style dinner that’s not only fresh but full of brain boosting, MIND Diet ingredients. The MIND Diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay and focuses on ingredients you can incorporate into your meals to help improve cognition and reduce risk for dementia. There are certain foods that, when combined with a healthy lifestyle, may help boost brain function.
This salad includes the following brain boosting ingredients:
Salmon is a fatty fish that is not only a great source of protein but Omega 3 fatty acids as well. According to the Academy of Nutrition and Dietetics, research shows that salmon contains a specific Omega 3 fatty acid called DHA, which is required to keep the brain functioning normally.
Spinach is a leafy green vegetable that is rich in brain healthy nutrients that may helps low cognitive decline. A study published in Neurology in 2018 found that eating at least 1 serving of leafy green vegetables everyday was associated with better brain function during the aging process.
Berries contain a natural pigment called flavonoids. Multiple studies show that flavonoids may help improve memory, in addition to being a powerful antioxidant.
Walnuts not only add a little crunch to this salad but they are an excellent source of healthy fats and protein