Fat has spent decades being cast as the villain of healthy eating, but nutrition experts say the right kinds of fats are actually essential for heart health, brain function and overall wellbeing. Nutritionist Sarah Di Lorenzo is encouraging Australians to embrace healthy fats with a colourful salmon salad packed with olive oil, nuts and seeds. The simple recipe delivers plenty of heart-healthy fats while proving nutritious food doesn’t have to be complicated.
Ingredients for the Salmon Salad
The recipe serves 2–3 as a main or 4 as a side. For the salad: 2 cooked salmon fillets (about 120–150 g each), flaked or sliced; 3 cups mixed salad leaves (baby spinach, rocket, cos or a mix); 1 cup finely sliced red or green cabbage; 1 small cucumber, chopped; 1 small carrot, grated or julienned; ½ red capsicum, thinly sliced; ¼ cup mixed nuts (e.g., almonds, walnuts, cashews), roughly chopped; 2 tablespoons mixed seeds (e.g., pumpkin seeds and sunflower seeds). The dressing, described as a healthy-fat hero, includes: 3 tablespoons extra virgin olive oil; 1 tablespoon lemon juice or apple cider vinegar; 1 teaspoon Dijon mustard; ½ teaspoon honey or maple syrup (optional); a pinch of salt; and freshly ground black pepper.
Simple Step-by-Step Method
1. Add the salad leaves, sliced cabbage, cucumber, carrot and capsicum to a large mixing bowl. 2. In a small jar or bowl, combine the olive oil, lemon juice or vinegar, Dijon mustard, honey (if using), salt and pepper. Whisk or shake until the dressing looks smooth and slightly creamy. 3. Pour the dressing over the salad vegetables and toss gently so everything is lightly coated. 4. Sprinkle the chopped nuts and seeds evenly over the top of the salad. 5. Place the flaked or sliced cooked salmon on top of the salad. You can serve it in larger pieces for presentation or gently fold it through. 6. Serve immediately as a main meal or share as a generous side. You can add an extra squeeze of lemon over the salmon just before serving for brightness.
Why Healthy Fats Matter
According to Di Lorenzo, incorporating healthy fats like those from olive oil, nuts, and seeds supports heart health and brain function. The recipe exemplifies how nutritious food can be both simple and delicious. For more news, download the 7NEWS app.
