Citrus-Studded Chop Salad with Salmon and Arugula

It’s the first week of my healthy eating challenge and although I’ve done well sticking with the austere parameters, I had a few “processed food moments.” On Wednesday, I toed the line by ordering the “Healthy Wrap” and a Coke Zero from the cafe in my building. The sandwich is pretty much a vegetable salad (lettuce, tomato, spinach, olives, mushrooms, onion and kimichi – my special request), but the actual wrap is both the delicious vehicle that neatly transports all the healthy stuff inside and the main problem. There’s really not much to redeem the Coke Zero.

Anyhoo, as penance (and not a very severe one), I prepped this light, crunchy and refreshing salad for Thursday’s lunch. I packed it in my to-go container for easy transporting, but put it in a bowl when it was time to eat. If I’d had a ripe avocado on hand, I definitely¬†would have added it. Crumbled feta would also be a nice addition. Ditch the salmon to keep it vegan.

Dressed, chopped veggies are stored separate from the arugula in a to-go container. Salmon on the side.
Dressed, chopped veggies are stored in a separate compartment from the arugula to prevent wilting. I also packed the salmon separately. For my lunch, I used about 2/3 of the piece pictured here.

Citrus-Studded Chop Salad with Salmon and Arugula

serves 1

  • 4-6 oz. broiled salmon (method follows)
  • 1 grapefruit, supremed
  • 1 orange, supremed
  • 1/4 c. bell pepper (I used yellow), diced
  • 1/4 c. cucumber, diced
  • 1 or 2 radishes, diced
  • 1 green onion
  • A couple handfuls arugula
  • Light drizzle (like a 1/4 t.) olive oil
  • A sprinkle of salt (to taste)
  • A squeeze of lemon or a splash of white wine vinegar, optional
I cut one big piece of salmon into two for this preparation.

For the salmon: Preheat the broiler to 500 degrees. For broiled salmon, I take a 1 lb. skin-on filet and divide it in two equal part. This way, it cooked faster and more evenly than one large piece. Place salmon on a baking sheet. Sprinkle with salt and pepper. Broil in preheated oven for about 8-10 minutes (approx. 8 mins per inch thickness). Check doneness by looking in the middle of the thickest part of the filet. I look for mostly opaque fish, but a bit of rareness in the center. The fish will keep cooking as it cools, so you’ll get tender, perfectly cooked salmon every time. The skin will come off easily if you run a spatula between the skin and flesh.

For the salad: Add all the fruits and veggies, EXCEPT the arugula, in a bowl. Drizzle in oil, sprinkle salt and squeeze on lemon (if using). Gently toss.

Assembly (if packing for lunch): Add the dressed fruits and veg to the bottom of your to-go container. Add arugula on top. Cover and refrigerate. (Salmon can be stored separately until ready to eat.) As it sits, the veggies in the bottom of the container create their own dressing.

To serve: With the lid to your container securely on, shake your salad so the arugula gets coated with salad dressing. Uncover your salad, flake on big chunks of salmon and toss lightly. Enjoy your penance. I know I did.

Lunch is served: The assembled salad. Yum, yum, get ‘choo some.

Yummy yum.

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