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Farmer Salad

Salmon salad.

Dartmouth-Hitchcock's Culinary Medicine program shares this salad featuring salmon, Kalamata olives, potatoes, hard-boiled eggs, cherry tomatoes and green beans. Add some of your other favorite veggies, and enjoy!

  • Servings: 4
  • Serving size: 1 small plate
  • Prep Time: 30 minutes
  • Cook Time: 30 minutes

Ingredients

  • 12 ounces salmon (approximately three quarters of a pound), cut into 3 ounce portions
  • 1 small/medium head of lettuce or 4 to 6 cups mixed greens
  • ½ pound (8 to 10) green beans, blanched
  • 2 large eggs, boiled, cooled and peeled
  • 8 small potatoes, boiled and cooled
  • 16 black or Kalamata olives (3 to 4 per person)
  • 2 tablespoons olive oil
  • Optional: 1 avocado, corn, cherry tomatoes, diced cucumber or radish, fresh chopped herbs, etc.

Vinaigrette:

  • ¼ cup olive or canola oil
  • ¼ cup apple cider (or other) vinegar
  • 1 teaspoon honey or maple syrup
  • 1 teaspoon mustard

Directions

  • Vinaigrette: Combine all ingredients in a small bowl and mix with a fork or whisk to combine.
  • Boil potatoes: Bring pot of salted water to a boil. Add potatoes and cook for 15 to 20 minutes, depending on the size of the potato. Once fork-tender, drain water and set aside to cool.
  • Boil eggs: Bring pot of water to a boil. Carefully lower eggs into water, cook for 6 minutes, drain, cool and peel.
  • Blanch green beans: Prepare a bowl of iced water. Bring pot of salted water to a boil. Add green beans and cook for 2 minutes. Drain water (or use tongs) and add beans to the ice bath.
  • Sear salmon: Sprinkle fish with salt and pepper. Heat oil on medium heat. Place fish skin side down and cook for 4 to 7 minutes. Flip and cook 3 more minutes until done.
  • Prepare raw veggies of your choice: slice cucumbers, radish, olives or avocado. Chop up some herbs for flavor and garnish.
  • Assemble your salad:  Add all ingredients, drizzle with vinaigrette and serve.

Nutrition info

Calories 686 Cal | Total Fat 32g | Saturated Fat 5g | Protein 35g | Total Carbohydrates 69 | Dietary Fiber 12g Sugars 6g | Sodium 371mg

Tips from the Dietitian

  • Salad meals are a great way to go plant forward and make it fun. Let kids pick flavors and ingredients and mix it up. Keep it simple with a few ingredients or get innovative.
  • Substitute roasted chicken, nuts, beans or legumes (white beans, lentils) for your protein – plant proteins are cheap, healthy and good for the environment.
  • Add a range of veggies like broccoli, cauliflower, peppers or cucumber or use a new vinegar like balsamic or apple cider.
  • Switch up potatoes for a whole grain like left-over brown rice, faro or quinoa.

Find more recipes and healthy eating tips in the Cooking Up Health section of the Health and Wellness eNewsletter.

 

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