7 Salad Recipes Filled With Healthy Fresh Fish

Salad can be the perfect fix for when you crave a fresh and crisp meal. When it comes to the protein of choice, fish or seafood is an excellent option. Emily Oken, MD, MPH, explained for the Harvard School of Public Health that fish is a major source of protein for a large segment of the global population. The high-quality proteins, nutrients, omega-3 fatty acids, and vitamins found abundantly in fish make it a healthy choice for most people. Dig into one of the following 7 recipes for a healthy fish salad.

Source: iStock

Source: iStock

1. Grilled Shrimp and Grapefruit Salad

Break with tradition, and don’t let “salad” only mean vegetables. Michael Symon’s citrusy grilled shrimp salad found on Oprah.com will be refreshing side salad or light lunch your meal needs. It yields 4 servings.

Ingredients:

  • 2 grapefruits
  • 1 pound shelled and deveined large shrimp
  • Kosher salt and freshly ground black pepper
  • 2 tablespoons olive oil
  • 1 avocado, sliced
  • ½ cup sliced red onion
  • ¼ cup fresh, flat-leaf parsley leaves
  • 4 tablespoons extra-virgin olive oil

Directions: Use a sharp knife to slice off the tops and bottoms of the grapefruits, removing all of the white pith to expose the fruit. Following the curve of the fruit, slice around the sides to do the same. You should have just juicy grapefruit showing and no white pith or membranes at this point. Use a paring knife to slice between the membranes of each section to remove the segments. Put the segments into a medium bowl, discarding any pits.

Preheat a grill or grill pan to medium-high heat. Season the shrimp on both sides with salt and pepper. Drizzle with the olive oil and put on the grill. Grill until cooked through, about 2 minutes per side.

Meanwhile, add the avocado, onion, parsley leaves, extra-virgin olive oil, and a good pinch of salt to the grapefruit segments and toss to combine. Taste and adjust the seasoning, adding salt and pepper as needed. Put the shrimp on plates, top with the grapefruit salad, and serve.

Source: iStock

Source: iStock

2. Grilled Tuna Salade Niçoise

It would be nice if we could all jet off to Nice, or anywhere on the French Riviera. Sadly, our feet are firmly planted at home, and while we daydream about the Mediterranean, we’ll make a classic salade Niçoise with Gourmet and Epicurious. It yields 6 servings.

Ingredients:

Dressing

  • ¼ cup red-wine vinegar
  • 2½ tablespoons minced shallot
  • 2 teaspoons Dijon mustard
  • 1 large garlic clove, minced and mashed to a paste with ½ teaspoon salt
  • Rounded ½ teaspoon anchovy paste
  • 1 cup extra-virgin olive oil
  • 1½ teaspoons minced fresh thyme
  • 1½ tablespoons finely chopped fresh basil

Salad

  • 3/4 pound green beans (preferably haricots verts), trimmed
  • 1½ pounds small (1- to 2-inch) potatoes (preferably Yukon Gold)
  • 1½ pounds (1-inch-thick) tuna steaks
  • Vegetable oil for brushing
  • ¼ cup drained bottled capers (1½ ounces)
  • ¾ pound Boston lettuce (2 heads), leaves separated and large ones torn into pieces
  • 1 pint cherry or grape tomatoes
  • ⅔ cup Niçoise or other small brine-cured black olives
  • 4 hard-boiled large eggs, quartered
  • 3 tablespoons finely chopped fresh parsley and/or basil

Directions: Whisk together vinegar, shallot, mustard, garlic paste, and anchovy paste in a small bowl until combined well, then add oil in a slow stream, whisking until emulsified. Whisk in thyme, basil, and salt and pepper to taste.

Cook beans in a 4- to 6-quart pot of boiling salted water, uncovered, until crisp-tender, 3 to 4 minutes, then immediately transfer with a slotted spoon to a bowl of ice and cold water to stop cooking. Add potatoes to boiling water and simmer, uncovered, until tender, 15 to 20 minutes, then drain in a colander. Halve potatoes while still warm (peel if desired) and toss with 2 tablespoons dressing in a bowl, then cool.

Prepare grill for cooking. If using a charcoal grill, open vents on bottom of grill, then light charcoal. Charcoal fire is medium-hot when you can hold your hand 5 inches above rack for 3 to 4 seconds. If using a gas grill, preheat burners on high, covered, 10 minutes, then reduce heat to moderately high.

Brush tuna with oil and season with salt and pepper, then grill on lightly oiled rack, uncovered, turning over once, until browned on outside but still pink in center, 6 to 8 minutes total. Let tuna stand 3 minutes, then break into large (3-inch) pieces. Transfer tuna to a large platter and drizzle with 2 to 3 tablespoons dressing and top with capers.

Transfer potatoes to platter with tuna, reserving bowl. Drain beans and pat dry. Toss beans in bowl with 1 tablespoon dressing and salt and pepper to taste, then transfer to platter. Toss lettuce in bowl with 2 tablespoons dressing and salt and pepper to taste, then transfer to platter. Toss tomatoes in bowl with 1 tablespoon dressing and salt and pepper to taste, then transfer to platter.

Arrange olives and eggs on platter and sprinkle salad with parsley and/or basil. Serve salad with remaining dressing on the side.

Source: iStock

Source: iStock

3. Chipotle-Rubbed Shrimp Taco Salad

You don’t have to serve your salad in a taco shell, especially if the shell kit is difficult to locate. Cooking Light’s recipe will be just as delicious on a plate, and if you want to introduce the crunch factor of the shell, cut tortillas into strips before toasting in the oven. It yields 4 servings.

Ingredients:

  • 3 tablespoons chopped fresh cilantro
  • 3 tablespoons minced shallots
  • 3 tablespoons fresh lime juice
  • 2 teaspoons honey
  • ⅛ teaspoon salt
  • 2 tablespoons olive oil
  • 1 refrigerated (8-inch) flour tortilla taco salad shell kit
  • 1 pound peeled and deveined jumbo shrimp
  • ½ teaspoon chili powder
  • ¼ teaspoon ground chipotle chile powder
  • ⅛ teaspoon salt
  • Cooking spray
  • 6 cups chopped romaine hearts
  • 1½ cups chopped peeled ripe mango (about 1 large)
  • ½ cup cherry tomatoes, halved
  • 4 radishes, quartered

Directions: Preheat oven to 350 degrees Fahrenheit. Combine first 5 ingredients in a small bowl, stirring with a whisk. Gradually add oil, stirring constantly with a whisk. Bake tortilla shells according to package directions.

While shells bake, heat a grill pan over medium-high heat. Combine shrimp, chili powders, and salt in a large bowl; toss well to coat. Coat pan with cooking spray. Add shrimp to pan; cook 2 minutes on each side or until done.

Combine lettuce, mango, tomato, and radishes. Drizzle vinaigrette over salad; toss to coat. Place about 1 1/2 cups salad in each tortilla shell; divide shrimp evenly among salads.

Source: iStock

Source: iStock

4. Salmon Blueberry Salad

Quick and easy, the National Blueberry Council’s salad recipe via Spa Index will fill your diet with antioxidants and omega-3 fatty acids. Dressed with a red wine vinegar mix, you won’t even need that bottle of balsamic in the fridge. It serves 4.

Ingredients:

  • 1 medium-sized red onion, thinly sliced in half rings
  • ¼ cup red wine vinegar
  • 1 teaspoon sugar
  • 1 teaspoon salt, divided
  • ¼teaspoon ground black pepper, divided
  • 3 tablespoons olive oil, divided
  • 1½ pounds salmon fillet, cut crosswise in 4 portions
  • 6 cups lettuce leaves in bite-sized pieces
  • 1 cup fresh blueberries

Directions: In a microwaveable cup, combine onion, red wine vinegar, sugar, 1/2 teaspoon of the salt and 1/8 teaspoon of the pepper; cover loosely with plastic wrap; microwave on high power for 1 minute. Let stand, stirring occasionally, until onions turn pink, about 15 minutes.

Meanwhile, preheat grill or broiler. Brush 1 tablespoon of the olive oil on both sides of the salmon fillets; sprinkle with remaining 1/2 teaspoon salt and ⅛ teaspoon pepper. Grill or broil salmon, skin side down, until just cooked through, about 6 minutes.

Divide lettuce leaves among 4 dinner plates; place salmon in the center. With a slotted spoon, remove onions from vinegar; scatter onions, along with the blueberries, over and around the fish. Whisk remaining 2 tablespoons of the olive oil into the vinegar mixture; drizzle vinaigrette over salmon.

Source: iStock

Source: iStock

5. Grilled Trout With Grilled Romaine

Paul Virant wanted to grill everything about this salad from Food & Wine, so that is exactly what he did, throwing romaine lettuce and trout onto the grill. Grilling romaine will give it a smoky flavor, and you can round out the salad with other grilled vegetables of your choosing. As is, it serves 12 for an appetizer or side.

Ingredients:

  • 4 garlic cloves, minced
  • 2 teaspoons finely grated lemon zest
  • ¼ cup plus 2 tablespoons fresh lemon juice
  • 1 cup extra-virgin olive oil
  • salt and freshly ground pepper
  • 3 heads romaine lettuce (1½ pounds each)—tough outer leaves discarded, heads halved lengthwise through the cores
  • 12 (6-ounce) trout fillets, with skin

Directions: Light a grill. In a bowl, whisk the minced garlic with the lemon zest, lemon juice, and olive oil and seasoning with salt and pepper. Drizzle the cut side of each romaine half with 1 tablespoon of the dressing and season with salt and pepper. Grill over high heat until lightly charred, about 1 minute per side. Cut each piece of romaine in half lengthwise and transfer to a platter.

Brush the trout fillets on both sides with the dressing and season with salt and pepper. Grill the trout over high heat, skin side down, until the skin is lightly charred and crisp, about 3 minutes. Turn the trout over and cook for 1 minute longer. Place a trout fillet over each romaine quarter, drizzle with the remaining dressing, and serve.

Source: iStock

Source: iStock

6. Scallop Salad

Like shrimp, scallops will cook quickly on the stove, so you need to watch your pans carefully. If you’ve never sautéed scallops before, About.com has this guide which you might find useful before starting Taste of Homes’ recipe. It will serve 4.

Ingredients:

  • 1½ pounds sea scallops
  • ¼ teaspoon salt
  • ⅛ teaspoon pepper
  • 3 tablespoons olive oil, divided
  • 1 tablespoon fresh minced chives
  • 1 tablespoon balsamic vinegar
  • 2 garlic cloves, minced
  • 2 teaspoons minced fresh tarragon
  • 2 teaspoons honey
  • 1 teaspoon Dijon mustard
  • 1 package (5 ounces) spring mix salad greens
  • 1 cup shredded carrots
  • ½ cup chopped tomato

Directions: Sprinkle scallops with salt and pepper. In a large skillet, saute scallops in 2 tablespoons oil until firm and opaque. Remove and keep warm. In the same skillet, combine the chives, vinegar, garlic, tarragon, honey, mustard, and remaining oil. Bring to a boil; cook and stir for 30 seconds or until slightly thickened. Divide salad greens among four plates; top with carrots, tomato, and scallops. Drizzle with dressing.

Source: iStock

Source: iStock

7. Southwestern Salmon Cobb Salad

Update your Cobb salad with Eating Well by replacing chicken with salmon, and opting for peppers instead of bacon for a savory element. Remember to oil the grill rack before you start cooking your salmon, so your food ends up on your plate and not your grate.

Ingredients:

  • 1¼ pounds wild Alaskan salmon, skinned
  • 1 tablespoon adobo sauce from canned chipotles, plus 1 tablespoon minced chipotle in adobo, divided
  • ½ teaspoon salt, divided
  • ½ cup reduced-fat sour cream
  • 2 tablespoons white-wine vinegar
  • 2 tablespoons water
  • 10 cups mixed salad greens
  • 1 avocado, diced
  • 2 cups cherry tomatoes, halved
  • ½ cup crumbled blue cheese

Directions: Preheat grill to medium-high. Cut salmon into 4 equal portions. Brush with adobo sauce and sprinkle with ¼ teaspoon salt. Oil the grill rack. Grill the salmon, turning once, until opaque, about 3 minutes per side.

Combine sour cream, vinegar, water, minced chipotle, and the remaining ¼ teaspoon salt in a small bowl. Toss greens in a large bowl with ½ cup of the dressing. Divide the greens and salmon among 4 plates. Top with avocado, tomatoes, and blue cheese. Drizzle with the remaining dressing.

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