Chef Wendell: Grilled salmon garden salad with lemony greens

(WISH Photo)

INDIANAPOLIS (WISH) – Science has proven that Mother Nature is the best physician and that food is the best medicine.

Under the current shadow of increasing cancer rates, the delicious cancer prevention virtues of arugula, watercress and broccoli sprouts are supported by scientific research. The addition of the omega 3 from fresh salmon to this summer salad adds protection from heart disease as well.

Salad:

  • 1 cup arugula
  • 1 cup watercress
  • Handful of broccoli sprouts
  • 4 boiled baby red potatoes, quartered
  • 1 boiled egg, halved

Preparing the fish:

  • ½ pound ‘wild caught’ salmon fillet boned
  • 2 tsp. olive oil to brush on the fillet
  • Fresh lemon juice
  • Himalayan salt and black pepper
  1. Place the fillets skin-side down on a work surface or platter. Squeeze fresh lemon juice over the salmon.
  2. Brush lightly with olive oil and season generously with salt and pepper.
  3. The salmon fillets should be brought to room temperature before grilling. Let them sit, seasoned for twenty minutes before the grill is ready.
  4. Place each filet on the grill grate directly over the fire with the skin-side up. After five minutes, the edges of the meat should begin to pull away from the grill. The salmon will release from the grill when it is ready to turn over. A few exploratory lifts at the edges should tell you whether or not it is ready. If you start with a hot grill and room temperature fish with a little oil, the fish should not stick to the grate. If it is sticking, then it likely isn’t ready to flip over.
  5. Use a thin-bladed turner to flip the fish over at the appropriate time. After grilling the second side for about 3 minutes, the fish should be cooked to medium-well. The meat will flake easily under gentle pressure from your finger when it is done. Slide the turner between the skin and the meat, separating the fish from the skin. Remove the fish from the grill leaving the skin behind.

Prepping the potatoes:

  1. Quarter four small baby red potatoes.
  2. In a pot, cover potatoes with two inches of salted water. Bring water to a boil, reduce to simmer and boil the potatoes until fork tender for eight minutes.
  3. Drain the potatoes and let them cool enough to be able to handle them..

Salad Dressing:
1 tsp. Dijon mustard
3 Tbsp. olive oil
Himalayan salt and black pepper
1 tsp. fish sauce
1 tsp. lemon zest
2 Tbsp. fresh lemon juice

  • Toss the greens and potatoes in dressing.
  • Lay down a bed of greens into a large bowl or serving platter.
  • Top with cooked salmon you’ve broken up into pieces, the potatoes, boiled egg and then garnish with sprouts.

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