Recipe:
This entrée salad is a delicious combination of salmon, creamy avocado, and sweet and tropical mango, with a citrusy lemon dressing.
Lemon and spinach are great sources of vitamin C, an eye-protective antioxidant that may help protect against cataracts. Avocado provides vitamin E, which helps protect lipids in the eyes. Mango contains beta-carotene, which is crucial for eye health and aids in vision.
Spinach is one of the best sources of lutein and zeaxanthin, antioxidants that act as natural sunglasses and may also help protect against cataracts.
And salmon in this salad is an excellent source of omega-3 fatty acids, which may help protect against a variety of eye disorders. Salmon also provides zinc, which helps protect eyes from UV light.
Ingredients:
For the salad:
1 lb salmon
1 tablespoon lemon juice
1⁄4 teaspoon salt
8 cups baby spinach
1 ripe avocado, pitted and chopped
1 large ripe mango, peeled and chopped
For the lemon dressing:
1⁄4 cup lemon juice
1 tablespoon Dijon mustard
1 teaspoon honey
1⁄2 tablespoon extra virgin olive oil
Pinch of salt
Instructions:
Preheat the oven to 375 degrees Fahrenheit. Place salmon in a baking dish and top with lemon juice and salt. Bake for 25-30 minutes, until cooked through. Once salmon has cooled, break it apart into bite-sized flakes.
In a small bowl, whisk together all dressing ingredients. In a large bowl, add spinach, flaked salmon, avocado, mango, and dressing. Mix to combine.
Yields: 4 servings
Per serving: 323 calories, 26.6 g protein, 22.3 g carbohydrates, 6.4 g fiber, 13.3 g sugars, 14.5 g fat, 2.2 g saturated fat, 0 g trans fat, 62 mg cholesterol, 414 mg sodium, 135 mg calcium, 2.5 g omega-3 fats, 8339 IU vitamin A, 73 mg vitamin C, 1.5 mg vitamin E, 4.9 mg iron, 1.1 mg zinc
Lisa Drayer, M.A., R.D.,
is the author of THE BEAUTY DIET and STRONG, SLIM, and 30! For more of Lisa’s Beauty Bites, visit www.lisadrayer.com.