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Pan-Seared Salmon with Pear and Walnut Spinach Salad

Photo: Iain Bagwell
Active time 30 mins
Total time 30 mins
Yield

Serves 4 (serving size: 1 fillet and about 2 cups salad)

Wild salmon has less saturated fat, fewer calories, and 5 to 10 times fewer contaminants and persistent organic pollutants (POPs) than farm-raised (in early studies, POPs have been linked to impaired brain development, type 2 diabetes, and obesity). There's no need to give up all farmed salmon, and eating some is always better than none. Aim to eat at least 1 to 2 servings of omega-3-rich fatty fish weekly.

Ingredients

  • 1/4 cup toasted walnuts, divided
  • 2 1/2 tablespoons extra-virgin olive oil, divided
  • 1 ounce grated fresh Parmigiano-Reggiano cheese (about 1/4 cup), divided
  • 1 1/2 tablespoons fresh lemon juice
  • 1 tablespoon white balsamic vinegar
  • 2 teaspoons honey
  • 2 teaspoons Dijon mustard
  • 1 teaspoon water
  • 1 teaspoon minced fresh garlic
  • 1/2 teaspoon kosher salt, divided
  • 4 (6-oz.) wild salmon fillets (about 1 in. thick)
  • 1/4 teaspoon freshly ground black pepper
  • 4 cups baby kale
  • 4 cups baby spinach
  • 1 cup thinly sliced ripe pear

Nutrition Information

  • calories 427
  • fat 22.5 g
  • satfat 4.4 g
  • monofat 10 g
  • polyfat 6.7 g
  • protein 44 g
  • carbohydrate 15 g
  • fiber 4 g
  • cholesterol 89 mg
  • iron 3 mg
  • sodium 571 mg
  • calcium 225 mg
  • sugars 7 g
  • Est. Added Sugars 3 g

How to Make It

  1. Preheat oven to 425°F.

  2. Finely chop or grind 2 tablespoons walnuts. Combine finely chopped walnuts, 2 tablespoons olive oil, 2 tablespoons cheese, and next 5 ingredients (through 1 teaspoon water) in a small bowl. Add garlic and 1/4 teaspoon salt, stirring with a whisk.

  3. Sprinkle salmon with remaining 1/4 teaspoon salt and pepper. Heat a large cast-iron skillet over high. Add remaining 1 1/2 teaspoons oil to pan; swirl to coat. Add salmon, skin side down; cook 3 minutes or until skin begins to brown, gently pressing fillets. Place pan in oven (salmon should still be skin side down). Bake for 4 to 5 minutes or until desired degree of doneness.

  4. Combine kale, spinach, and pear in a large bowl. Add 4 tablespoons dressing; toss to coat. Divide kale mixture evenly among 4 plates, and sprinkle evenly with remaining 2 tablespoons cheese and remaining 2 tablespoons walnuts. Top each salad with 1 fillet. Drizzle fillets evenly with remaining dressing.