Spring is rolling in and with the warmer weather and changing seasons, I start to crave lighter meals. This superfood salad is a great way to bring a lot of vegetables on your plate in a colorful and flavorful way. Pair this salad with the oven “fried” fish and roasted potatoes to round out the meal.
For the dressing
1/4 cup olive oil
1/2 cup lemon juice, fresh
1 Tablespoon ginger, peeled and grated
2 teaspoons whole-grain mustard
2 teaspoons pure maple syrup
1/4 teaspoon salt, or to taste
For the salad
- 2 cups kale, tightly packed and thinly sliced
- 2 cups red cabbage, thinly sliced
- 2 cups broccoli florets
- 2 large carrots, peeled and grated
- 1 medium red bell pepper, sliced into matchsticks
- 1/2 cup fresh parsley, chopped
- 1/2 cup walnuts
- 1 tablespoon sesame seeds
- 1 medium avocado, thinly sliced
- Whisk together all ingredients for the dressing (or put everything in a small blender and blend) and set aside until ready to use.
- Add the kale, cabbage, broccoli, bell pepper, and carrots to a large serving bowl.
- Pour desired amount of dressing over the salad and toss until everything is well coated.
- Add the parsley, sesame seeds and walnuts and toss again. Top with avocado. May be served as an entrée salad or as a side salad to your favorite meal.
Nutrition per serving: 178 calories; 15 g fat; 2 g saturated fat; 133 mg sodium; 11 g carbohydrates; 4 g fiber; 1 g added sugar; 3 g protein
Registered dietitians help us make the best choices
Oven “fried” fish
4 (4 oz.) white fish fillets (halibut or cod)
1/4 cup whole wheat breadcrumbs
1/4 cup whole-grain cornmeal
1/4 teaspoon celery salt
1/8 teaspoon red pepper flakes (optional)
1 Tablespoon olive oil
1 egg, slightly beaten
1/2 teaspoon water
4 lemon wedges
- Rinse and pat each fish fillet dry with paper towels. Heat oven to 400°F.
- In a shallow dish, stir together the breadcrumbs, cornmeal, celery salt and red pepper flakes. Add the olive oil and mix with a fork until well combined; set aside.
- In a second shallow dish, beat the water and egg together; set aside.
- Fully dip each fillet in the egg mixture, and then coat in breadcrumb mixture.
- Spray a parchment lined baking sheet with cooking spray and place fillets on pan. Spray top of fillet with cooking spray as well.
- Bake for six to eight minutes or until the fish flakes easily with a fork. Serve with a lemon wedge on the side.
Nutrition per serving: 183 calories; 6 g fat; 1 g saturated fat; 240 mg sodium; 10 g carbohydrate; 1 g fiber; 23 g protein