Break out the grill and enjoy this tasty salad made with vitamin-rich seasonal vegetables and heart-healthy grilled fish.
You can make this with fresh tuna or salmon, both of which contain omega-3 fatty acids that, according to the American Heart Association, help decrease the risk of arrhythmias (abnormal heartbeats), decrease blood triglyceride (fat) levels, slow the growth of artery-clogging plaque, and help lower blood pressure.
Choose any sweet onion for this recipe – although it’s best with sweet Vidalia onions. For added vitamins and minerals, you may also want to choose dark leafy greens, like spinach or arugula, instead of lettuce.
Sweet Onion and Tomato Salad with Grilled Fish
For the dressing:
1 1/2 tablespoon extra virgin olive oil
1/4 cup fresh lemon juice
2 teaspoons white wine vinegar
1 teaspoon Dijon mustard
1/4 teaspoon salt or salt substitute, to taste (optional)
1/8 teaspoon fresh ground black pepper
1/4 teaspoon thyme
1/4 teaspoon marjoram
In a small bowl, whisk together the dressing ingredients. Refrigerate until ready to use.
For the salad:
1/2 pound tuna steak or salmon, cut into 1-inch cubes
1/2 teaspoon extra virgin olive oil
1/2 Vidalia or other sweet onion, thinly sliced
2 large tomatoes, cut into wedges
1 package bite-sized leaf lettuce, baby arugula or baby spinach
Heat the grill. Using two or three metal skewers, spear the fish and brush with oil, then season with salt and pepper. Cook fish on the grill until the flesh is opaque and begins to flake, to about 145 degrees.
Remove cooked fish from grill and set aside.
On four serving plates, arrange a bed of lettuce or greens, evenly dividing the sliced onion and tomato on each. Top with grilled fish and drizzle dressing over all.
Serve with crusty whole wheat bread.
NUTRITION INFORMATION (per serving): 160 calories, 6 g fat (1 g saturated fat, 0 g trans fat), 20 mg cholesterol, 260 mg sodium, 11 g total carbohydrate (3 g dietary fiber, 6 g sugars), 16 g protein, 30 percent vitamin A, 35 percent vitamin C, 4 percent calcium, 8 percent iron. Percent daily values based on a 2,000 calorie diet.
Recipe adapted from United States Department of Agriculture