Healthy Mediterranean Food

Arugula Salad with Baked Salmon

Average: 5 (3 votes)
(3 votes)
Arugula Salad with Baked Salmon

Arugula Salad with Baked Salmon - Rich in antioxidants!

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Health Score:
9,2 / 10
30 min.
ready in 45 min.
Ready in

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Nutritional values

This salad with baked salmon is not only a great, low-carb meal, but it also has high-quality protein for muscle building and maintenance, with the trace element iodine for good thyroid function and anti-inflammatory omega-3 fatty acids.

If you want a side dish with the salmon salad, you can add potato wedges cooked in the oven.

1 each contains
(Percentage of daily recommendation)
Calorie331 kcal(16 %)
Protein28 g(29 %)
Fat22 g(19 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage0.9 g(3 %)
Vitamin A0.1 mg(13 %)
Vitamin D5.1 μg(26 %)
Vitamin E4.1 mg(34 %)
Vitamin K24.6 μg(41 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.5 mg(45 %)
Niacin17.3 mg(144 %)
Vitamin B₆0.8 mg(57 %)
Folate89 μg(30 %)
Pantothenic acid0.2 mg(3 %)
Biotin1.4 μg(3 %)
Vitamin B₁₂5.3 μg(177 %)
Vitamin C16 mg(17 %)
Potassium699 mg(17 %)
Calcium30 mg(3 %)
Magnesium46 mg(15 %)
Iron0.8 mg(5 %)
Iodine9 μg(5 %)
Zinc0.2 mg(3 %)
Saturated fatty acids4.6 g
Uric acid10 mg
Cholesterol80 mg
Complete sugar4 g


24 ozs Salmon
½ shallot
1 garlic clove
1 lemon
½ handful parsley
3 Tbsps olive oil
½ tsp salt
½ tsp freshly ground peppers
2 ozs Arugula
1 oz Baby spinach
½ Cucumber
2 Tbsps Sprout (such as radish sprouts)
2 Tbsps Cress
4 Tbsps white balsamic vinegar
1 Tbsp Sour cream
1 Tbsp grainy Mustard
½ tsp honey
How healthy are the main ingredients?
Salmonolive oilSour creamMustardparsleyCress

Preparation steps


Preheat the oven to 400°F and line a baking sheet with parchment paper or foil.


Rinse the salmon, pat dry and place it on the sheet.

Peel the shallot and garlic and chop finely. Rinse the lemon in hot water, wipe dry, grate the peel finely and squeeze the juice. Rinse the parsley, shake dry and finely chop the leaves.

Add 2 tablespoons oil to a small bowl and add shallot, garlic, lemon juice, lemon zest, and parsley. Stir well, season with salt and pepper, and pour over the salmon, coating the fish with the mixture. Place in the oven and bake for about 15 minutes.


Rinse the arugula and spinach and spin dry. Rinse cucumber, halve and cut diagonally into slices. Rinse the sprouts and drain.


Arrange all salad ingredients with the cress on a serving dish. Whisk the vinegar with the sour cream, mustard, honey and the remaining 1 tablespoon oil. Season with salt and drizzle over the salad. Top with the salmon and serve.