Cucumber & Salmon Salad

salmon3The main theme of multiple recipes from here on out is going to be the following:

  1. Healthy (always #1 on my list)
  2. Urban-kitchen-friendly (read: small kitchen)
  3. Low maintenance (just like me!)

Ok, my boyfriend pointed out the slight lie inherent in #3, so we’ll skip past that for now. This recipe certainly checks the first two boxes on this list. By my count, the fresh, raw vegetables in this meal coupled with the salmon (high in selenium, omega-3’s, and B vitamins) make this one of the healthiest (and easiest) lunches to prepare.

The high maintenance factor comes in when I stand in front of the fish counter and debate for a solid 5 minutes which type of salmon to buy. I’m sure it’s annoying to people standing behind me, and it’s definitely a test in patience for whoever I’m shopping with. I get that. But there are a lot of factors to take into account when buying fish. There are the usual considerations – price, quantity, freshness, etc. And then there are the other factors – place of origin, wild caught vs. farm raised, organic vs. natural. And frankly, it’s overwhelming.

Recently, I’ve come out of that internal debate buying wild caught (often previously frozen) salmon. If you’re unsure about wild caught vs. farm raised, read about antibiotic use and lice in fish farming operations. Frankly, it’s enough to make me never want to eat fish again. But alas, the health benefits overpower my squeamishness and at this point, I’ve decided that wild caught is a good option for me.

Now to the recipe – Here’s what you’ll need for 1 serving:

  •  Smoked Coho Salmon
  • 1/2 cucumber
  • 1 cup snap peas
  • 1/4 cup red onion

Dressing:

  •  1 lemon
  • 1 Tbsp mustard
  • 4-5 Tbsp. olive oil
  • fresh cracked peppersalmon5

    salmon1
  • After washing the vegetables, dice the cucumber, snap the pea pods in half, and finely chop the onion. (If you want to add more vegetables, try tossing in some spinach or edamame, or add some almonds for calcium)
  • In a separate bowl: Juice the lemon, add the olive oil, include the mustard and whisk together.
  • Arrange the vegetables on a plate, and add the sliced Coho-salmon. Drizzle the dressing on top and finish with fresh cracked pepper.

salmon2__

See? Easy.

salmon4

If you’re interested in the topic of sustainable and healthy fish options, there are a couple great books and some well observed articles that have been published recently.

Here are a few that come to mind:

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About chelseaeva

recipe developer, nutrition guru, food policy geek.
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2 Responses to Cucumber & Salmon Salad

  1. Janice Florio says:

    Looks great, Chels! Do you eat the salmon raw even when previously frozen? So wild caught also means wild raised?

    • chelseaeva says:

      Thanks! It’s actually thinly sliced + smoked.
      Re: Wild caught vs. wild raised – good point! I have read that some fish are born in hatcheries and released later … and then are “wild caught”. I’m not sure that our system for labeling has caught up with the industry’s clever “innovations”. I’ll need to do more research on that.

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