This delicious salad symbolizes the fall season and shines with flavor. When you’re short on time and dinner ideas, this crunchy medley with pear, leek and salmon cakes is balanced and delicious! you can Check out the vegan version here,
salmon A great source of omega-3 fatty acids, which are anti-inflammatory and have many health benefits, including improving both heart and brain health (1, 2, 3Studies have shown that getting these fatty-acids from food is even more beneficial than taking fish oil supplements (4) So enjoy these versatile salmon cakes as a wonderful addition to your meal plan!
Pear Are a great source of soluble and insoluble fiber, which are essential for digestive health (5Pear also contains antioxidants like quercetin which may promote heart health by improving blood pressure and cholesterol (6,
leak Are another valuable source of soluble fiber (including prebiotics), which helps keep your gut healthy (7They also contain antioxidant and antibacterial properties that support the immune system and may help prevent the development of certain diseases (8,
Another bonus – When you base your meals on protein and fiber Combined with the satisfying, nutritious ingredients in this recipe, it’s that easy to avoid high-sugar sweets and unintentional overeating.
This salad is extremely easy to put together and you can try many variations depending on your preference and season. Let me know how you like it!
Yield: 2 servings
you will need: Large mixing bowl, mixing spoon, cutting board, knife, measuring cups and spoons, baking sheet, parchment paper, spatula
key: T=teaspoon; teaspoon=spoon 
Material:
For Salmon Cakes:
- 1/4 cup plain Greek yogurt (or non-dairy alternative)
- 2 5-ounce cans wild-caught salmon
- 1/4 cup rice flour
- 1/2 t Dijon mustard
- 1 teaspoon lemon juice
- 1 t fresh parsley, chopped
- 3 green onions, chopped
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 2 leeks, bottom and dark green tops removed, cut leeks into 1/4-inch pieces
olive oil
For salad:
- 2 t balsamic vinegar
- 1 clove garlic, grated
- 1/2 tsp Dijon mustard
- 5 ounces spring mix (or greens of choice: mixed baby greens, arugula, spinach)
- 1 pear, chopped
- 1 ounce organic pumpkin seeds
guidance:
Start by preparing the salmon cakes and roasted leeks:
- Preheat oven to 400 degrees.
- In a large mixing bowl, mix yogurt, salmon, flour, mustard, lemon juice, parsley, onion, garlic powder, salt and pepper until blended.
- Scoop the mixture onto a parchment-lined baking sheet and form into 6 equal cakes.
- Bake on top rack for 10 minutes.
- While the salmon cakes are cooking, sauté the chopped leeks in a bowl with a drizzle of olive oil, salt and pepper.
- When the salmon cakes are golden brown on one side, flip the cakes. Add the leeks to the baking sheet with the salmon cakes and roast in the oven while the opposite side of the salmon cakes cook until golden brown, 10-15 minutes.
- While the salmon cakes and leeks are cooking, make the dressing. In a separate bowl, whisk together the vinegar, garlic, mustard, salt and pepper until thoroughly mixed.
- Remove the salmon cakes and leeks from the oven and let them cool.
Assemble the Salad:
- Make salad. Toss green vegetables with dressing in a large bowl.
- Add 1/2 of the greens mixture to your plate. Top with 1/2 pear pieces and 1/2 pumpkin seeds.
- Add 3 salmon cakes* and half a roasted leek to complete the salad. enjoy!
,Alternatively, you can use another protein, like my turkey sliders, oven-baked salmon (maybe you have leftover salmon from last night’s dinner), or any other protein of your choice.
nutrition Facts
I hope you enjoy this recipe! If you make this and how it turns out, let me know in the comments below.
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- Calder, Philip C. “Marine Omega-3 Fatty Acids and Inflammatory Processes: Effects, Mechanisms, and Clinical Relevance.” Biochimica et Biophysica Acta Section. 1851,4 (2015): 469-84. doi:10.1016/j.bbalip.2014.08.010. Web. https://pubmed.ncbi.nlm.nih.gov/25149823/
- Leaf, Alexander. “Historical overview of n-3 fatty acids and coronary heart disease.” The American Journal of Clinical Nutrition Section. 87,6 (2008): 1978s-80s. doi:10.1093/ajcn/87.6.1978S. Web. https://pubmed.ncbi.nlm.nih.gov/18541598/
- Cole, Greg M et al. “Omega-3 Fatty Acids and Dementia.” Prostaglandins, leukotrienes and essential fatty acids Section. 81,2-3 (2009): 213-21. doi:10.1016/j.plefa.2009.05.015. Web. https://pubmed.ncbi.nlm.nih.gov/19523795/
- Zibenejahad, Mohammad Javad et al. “Comparison of the effects of omega-3 supplements and fresh fish on lipid profiles: a randomized, open-label trial.” nutrition and diabetes Section. 7,12 1. 19 December 2017, doi:10.1038/s41387-017-0007-8. Web. https://pmc.ncbi.nlm.nih.gov/articles/PMC5865539/
- Slavin, Joan. “Fiber and Prebiotics: Mechanisms and Health Benefits.” Nutrients Section. 5,4 1417-35. 22 April 2013, doi:10.3390/nu5041417. Web. https://pmc.ncbi.nlm.nih.gov/articles/PMC3705355/
- Patel, Rahul V et al. “Therapeutic potential of quercetin as a cardiovascular agent.” European Journal of Medicinal Chemistry Section. 155 (2018): 889–904. doi:10.1016/j.ejmech.2018.06.053. Web. https://pubmed.ncbi.nlm.nih.gov/29966915/
- Carlson, Justin L et al. “Health effects and sources of prebiotic dietary fiber.” Current developments in nutrition Section. 2,3 NG005. 29 January 2018, doi:10.1093/cdn/nzy005. Web. https://pmc.ncbi.nlm.nih.gov/articles/PMC6041804/
- Bastaki, Salim MA et al. “Chemical constituents and medicinal properties of Allium species.” Molecular and Cellular Biochemistry Section. 476,12 (2021): 4301-4321. doi:10.1007/s11010-021-04213-2. Web. https://pubmed.ncbi.nlm.nih.gov/34420186/
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