Super Food Tuesday: The Mighty Salmon

Posted on 30 June 2015

Salmon is known as a bit of a rule-breaker in the wild kingdom.  Though they spend most of their life in the sea, reproduction and hatching occurs up rivers, which requires this tough fish to swim against the flow for survival.  Not too unlike our fitness journeys, right?  Salmon is commonly known as a very nutritious food source; however, how much do you know about what a serving of salmon provides?

Salmon is a very good source of protein, with a serving size providing up to 44% of your daily need of protein.  The protein in fish, in particular, is easily digested and used by the body.  Salmon is also a source of Omega-3 fatty acids, known more commonly as “good” cholesterol, and a variety of essential minerals and vitamins such as iron, calcium, selenium, phosphorus, A, B, and D. 

That sounds like a pretty robust amount of nutrition from one animal, so how does all of this impact your health?  The answers are pretty surprising!  Omega-3 fatty acids actually do a lot of the work.  They work with Vitamin D and Selenium to promote body’s insulin levels, keeping your metabolism in check.  They help brain and nervous system function, keeping those brain cells alert and firing well.  Recent studies have found that higher levels of amino acids can prevent brain and nervous system degeneration, which keeps the body and mind going better, longer.  Amino acids also keep the tissue of the heart and lungs healthy by repairing tissue damage – and “good” cholesterol is our friend by keeping “bad” cholesterol levels in check!

For a complete protein source that’s great for your body, salmon is also easy to cook and store.  For the best health benefits, check for salmon steaks that are pinker, fresher, and fattier- these are most dense in nutrients.  Salmon can be frozen, smoked, and canned, and is prepared quickly for a nutritious dinner on the go.  We’ve included one of our favorite Power House recipes in this blog post to inspire you- combining a variety of Super Foods to bring you a complete meal that’s high in protein, fiber, vitamins, minerals, and all over yumminess!

Let us know what you think, and feel free to share your Super Food Tuesday Favorites!

Have fun, and stay active!

Salmon Power Salad with Honey-Dijon Vinaigrette


Recipe type: Main Dish

Serves: 4



For the salmon:

  • 1 lb. fresh salmon, skin on
  • 1 tsp. chili powder
  • 1 tsp. brown sugar

For the vinaigrette:

  • 2 ½ tbsp. plain Greek yogurt
  • 1 ½ tbsp. honey
  • 1 ½ tbsp. Dijon mustard
  • 3 tbsp. white wine vinegar
  • ¼ cup extra virgin olive oil
  • Salt and pepper, to taste

For the salad:

  • 8 cups baby spinach
  • ½ small red onion, thinly sliced
  • 1 cup walnuts, lightly toasted and chopped
  • 1 avocado, pitted and cut into cubes
  • 1 cup fresh blueberries
  • 2 oz. goat cheese, crumbled


Prepare the salmon:

  1. In a small bowl, stir together the chili powder and brown sugar. Rub over the top of the salmon.
  2. Heat a grill pan over medium heat and lightly spray with cooking spray. Place salmon in the pan, skin side down, and grill until cooked through, about 5 minutes per side. Remove to a clean plate to cool slightly.

Make the vinaigrette:

  1. Whisk together yogurt, honey, Dijon, and vinegar until smooth. Whisk in olive oil. Add salt and pepper, to taste.

Assemble the salads:

  1. Place two cups spinach in each of 4 bowls. Lightly drizzle with vinaigrette and gently toss to distribute. Top with red onion, walnuts, avocado, blueberries, and goat cheese. Break the salmon into bite-size pieces and arrange on salads. Drizzle salads with remaining vinaigrette and serve.

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