This crispy, colorful salmon and roasted asparagus salad is bursting with flavor and exploding with nutrition – including 7 grams of fiber and 31 grams of protein!

This crispy, colorful salmon and roasted asparagus salad is bursting with flavor and exploding with nutrition – including 7 grams of fiber and 31 grams of protein

This past weekend, we went out to eat for the first time in way to long. I can’t even begin to tell you how excited I was. We went to Brew Dog, a new brew pub that opened in Pittsburgh, just a few months ago. It was 80 degrees, we had an outside table, they were playing my favorite music, and I was loving life.

I took a while to decide what I wanted to order. I love a good summer salad, especially when I’m eating outside. They have a superfood salad on the menu that sounded amazing. I was also eyeing up their plant-based burgers. I’m not vegan, but they have a sweet potato based burger that is different from anything I have ever seen.  But, they also had tacos on the menu. Brisket tacos.  And, I love tacos!

I ended up ordering tacos. Oh, my goodness, they were so good. But, I still had that salad on my mind. I love flavorful and colorful salads. They’re a great way to try different greens, and I love loading lots of vegetables and a big piece of protein on top. I always try to combine ingredients that add lots of texture and color, and of course nutrition.

Since I couldn’t get that superfood salad out of my head, I decided to make them for dinner the next day. I made this salmon and roasted asparagus salad. Let me tell you – it was fabulous. Now, I’m sharing it with you!

This salmon and asparagus salad is loaded with nutrition, providing 390 calories, 31 grams of protein, 7 grams of fiber and 22 grams of fat. It fits a low-carb diet, gluten-free diet, keto diet and a healthy eating plan.

How To Make Salmon And Asparagus Salad

This summer salad requires some cooking prior to assembling the ingredients.  If you want the nutrition in your salad to match the nutrition in this recipe, you’ll need to bake the salmon with ½ teaspoon of olive oil. If you don’t care about that, you can prepare the salmon however you prefer –  grilled, sautéed, or baked. Salmon is amazing however it’s prepared, so you can’t go wrong.

You’ll also need to roast the asparagus. Massage ~ ½ tsp olive oil into the asparagus spears and then roast it. You can steam it if you want, but roasting it provides a little crunch, which I think adds a lot to the salad. If you are not sure how to roast it, check out my recipe for oven-roasted asparagus for step-by-step instructions.

Once you have the salmon and asparagus cooked, you can prepare the salad. Put the spinach in a bowl, then top with salmon, asparagus, onion, tomatoes and feta cheese. Drizzle with your favorite light balsamic vinaigrette dressing and enjoy.

This crispy, colorful salmon and roasted asparagus salad is bursting with flavor and exploding with nutrition – including 7 grams of fiber and 31 grams of protein

Nutrition In Salmon And Asparagus Salad

This summer salad is literally exploding with nutrition. It has over 100% of the daily recommended intake for folate and Vitamin A, 68% of the daily value for vitamin C, over 20% of the daily value for calcium, over 15% of the daily value for iron.

It also has loads of B vitamins and 170 mg of magnesium, which is close to 50% of the recommended daily intake.  Magnesium recommendations are slightly higher for men than they are for women. You can check your needs here, if interested.

If you’re trying to pack more fiber into your diet, this salmon and asparagus salad is a great choice, too. Out of the 19 grams of total carbohydrates, 7 grams come from fiber! It has 390 calories, 31 grams of protein, 9 grams sugars, 22 grams total fat, 4.5 grams saturated fat, 80 mg cholesterol, 530 mg sodium.

There are loads of modifications you can make to this recipe, but if you want to use the nutrition information that I share, you’ll want to stick to the portions I use.

I hope you enjoy this salad.  If you’re looking for more summer salad ideas, check out this basic lentil salad or this arugula and pear salad with lime cilantro vinaigrette.

I’ll be sharing more summer salads over the next few months. Be sure to stop back, or sign up for my email newsletter to get these recipes delivered directly to your inbox!

Salmon & Roasted Asparagus Salad

This crispy, colorful salmon and roasted asparagus salad is bursting with flavor and exploding with nutrition – including 7 grams of fiber and 31 grams of protein
Author: Heather Mangieri, RDN

Ingredients

  • 4 ounces salmon, grilled or baked with 1/2 tsp olive oil
  • 6 asparagus spears, roasted with 1/2 tsp olive oil
  • 3 cups baby spinach
  • 1 tbsp feta cheese, crumbled
  • 2 each cherry tomatoes, halved
  • 3 slices red onion
  • 2 tbsp light balsamic vinaigrette dressing

Instructions

  • Massage ~½ tsp olive oil on the asparagus spears, then bake in the oven at 425 degress for ~12-15 minutes.
  • Rub ~½ tsp of olive oil on salmon, then bake in the oven at 350 degrees, for ~12 minutes prior to assembling salad.
  • Put spinach in a bowl, then top with cooked salmon, asparagus, slices onion, tomatoes and crumbled feta cheese. Drizzle with dressing.

Notes

  • Recipe Makes: 1 salad
  • Serving Size: 1 salad
  • Servings Per Recipe: 1
  • Nutrition Facts (per salad): 390 calories, 19 g carbohydrates, 7 g fiber, 9 g sugars, 31 g protein, 22 g fat, 4.5 g saturated fat, 80 mg cholesterol, 530 mg sodium, 20% DV for calcium, 50% DV for iron, 15% DV for potassium
 
  • Meal Planning Servings: 1.5 CHO; 5 PRO; 4 FAT

DID YOU MAKE THIS RECIPE?  Tag @heathermangieri  on Instagram and hashtag it #HeatherMangieriNutrition to all recipes. Or, Pin it on Pinterest for later!

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