Salmon & Avocado Salad Recipe with Lemon Dressing

This fresh tasting salad is so easy to prepare. You can have it on the table in just 10 minutes.

  • Rapeseed Oil Benefits

    Prep Time

    10 mins

  • Rapeseed Oil Benefits

    Cook Time

    5 mins

  • Rapeseed Oil Benefits

    Serves

    4

  • Rapeseed Oil Benefits

    Cost Per Serving

    £1.00 - £1.24

Nutrition Per Serving

  • Calories424 kcal

    Calories

    Calories are a measure of the amount of energy in food and drink. Your weight depends on the balance between how much energy you consume and how much energy you use up. If you eat or drink more than you use you can gain weight. If you don’t eat enough you can lose it.

  • Fat32g

    Fat

    Your body wouldn’t function without fat. Fat is an essential part of a healthy balanced diet. It provides fat soluble vitamins and essential fatty acids. But as fat is a rich source of energy (calories), it can easily contribute to weight gain.

  • Saturates5g

    Saturates

    On average as a nation it seems we’re consuming too much saturated fat. Eating too much can increase your cholesterol, which is a risk factor for heart disease. Replacing saturated fats with unsaturated fats can help maintain healthy cholesterol levels, and reduce the risk of heart disease.

  • Carbs3g

    Carbs

    Starchy foods like bread, breakfast cereals or potatoes are a good source of carbohydrate and should make up just over a third of the food you eat. When eaten, carbohydrates are broken down into glucose, which is used to fuel cells in your body like brain and muscle cells. Some people think starchy carbohydrates are fattening, but gram for gram it contains less than half the calories of fat. Choose whole grain or high fibre varieties where you can as they often contain more nutrients.

  • Sugars2g

    Sugars

    On average in the UK we eat too much sugar. Foods and drinks high in sugars are not needed in the diet. So if you have them, make sure they're infrequent and in small amounts, or you risk tooth decay or obesity.

  • Fibre2g

    Fibre

    Fibre is classed as a carbohydrate and you should aim to eat 30g fibre each day. Eating plenty of fibre is good for your digestive health and is associated with a lower risk of heart disease, stroke, type 2 diabetes and some cancers.

  • Protein31.5g

    Protein

    All cells and tissues contain protein, so it’s essential for growth, repair and good health. Protein from animal sources such as meat, fish, eggs and dairy products contain all the essential amino acids (the building blocks of protein) needed by the body. If you're vegetarian or vegan, you can get the protein you need through eating a variety of different plant sources such as pulses, nuts and cereals.

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Rapeseed Oil Benefits

Ingredients

  • 2 tbsp cold pressed rapeseed oil
  • 4 tbsp lemon juice
  • 1-2 tsp dark brown soft sugar (to taste)
  • 4 salmon fillets, each weighing approximately 150g
  • 1 tbsp cold pressed rapeseed oil
  • 1 avocado
  • 1 x 130g bag baby leaf salad

Method

  1. To make the dressing, combine the ingredients in a small bowl, season and set aside.
  2. Slice each salmon fillet into 3 strips. Heat the oil in a large frying pan, add the salmon strips and cook for 1-2 minutes on each side.
  3. Halve the avocado, remove the stone, peel and cut into slices. Arrange the salad leaves on 4 plates and arrange the avocado on the leaves. Top with the cooked salmon and drizzle with the dressing.

Cooking Tips

  • Sprinkle the avocado with lemon juice if you wish to prepare it in advance to prevent it from discolouring.

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