Super Salmon Caesar
When it comes to meals that are both delicious and packed with nutrients, my Super Salmon Caesar hits all the right notes. This salad isn’t just a quick, easy-to-make dish for any night of the week; it’s an amazing example of how food can help support mood while tasting incredible. So, let’s dive into why this salad is a true powerhouse!
What makes this Caesar salad so super?
It’s all in the ingredients!
Salmon: Rich in omega-3 fatty acids, salmon is a superstar for both heart health and mood regulation. Omega-3s are essential for brain function and have been shown to help reduce inflammation, lower anxiety, and improve overall emotional wellbeing.
Pepitas/Sunflower Seeds: These crunchy little additions are packed with magnesium, zinc, and healthy fats, all of which support mental clarity and boost your mood. Magnesium, in particular, is known for its calming effects and can help ease symptoms of stress and anxiety.
Dark Leafy Greens: We all know leafy greens are good for us, but did you know they also support your gut microbiome? The connection between gut health and mental health is becoming more well-known, and the fiber in greens like kale and romaine helps feed the good bacteria in your gut, which can improve both digestion and mood. Think of this as brain food at its finest!
Why It’s Perfect for Busy Days
Not only is this salad jam-packed with nutrients, but it’s also super easy to make. You can make this salad even easier with pre-washed greens and pre-roasted salmon, and a store-bought salad dressing. This salad comes together in under 20 minutes. The crunch from the pepitas adds texture, while the Caesar dressing brings all the flavours together.
Whether you’re prepping for a quick lunch or a light dinner, this recipe is perfect for those busy days when you want something easy but still nourishing.
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Super Salmon Caesar
Ingredients:
For the Marinade/Dressing:
1 large (or 2 small) heads of romaine
1 small head of kale
4 small slices sourdough bread (fresh or day old)
1/2 cup pepitas
5 tablespoons extra-virgin olive oil, divided
Kosher salt and freshly ground black pepper
1/2 teaspoon garlic powder
4 (6ish oz) salmon filet (skin on or off)
1 lemon, cut into wedges for serving
Directions:
Preheat your oven to 400F. Line a sheet pan with parchment paper and set aside.
Thinly slice 1 head of Romaine lettuce and I small head of kale. Wash and dry well. Put the kale into a large bowl and drizzle with olive oil, S&P. Massage for about 1 minute, then add the romaine on top. Set aside.
Place the 4 slices of sourdough bread into your food processor. Add in the pepitas/sunflower seeds and pulse until roughly chopped. Turn the breadcrumb mixture out onto one half of the prepared baking sheet. Drizzle with 3 tbsp olive oil, 1/2 tsp garlic powder and S&P. (No food processor? Just finely chop the bread and pepitas!)
Place your salmon filets on the other half of the baking sheet and coat them with a light smear of the Caesar dressing.
Roast for 12 to 15 minutes or until the salmon reaches 125°F internally for medium (my preferred!) or 145°F or more well done salmon.
Toss the lettuce with your preferred amount of Caesar dressing and half the breadcrumb mixture. Top your salad with the remainder of the breadcrumb mixture and a sprinkle of parmesan and serve alongside the salmon.
Why this Super Salmon Caesar Salad is a great meal for Women in Menopause
This meal is a powerhouse of nutrients!
💪 High Protein for Muscle Support: The flank steak provides a lean source of protein, crucial for maintaining muscle mass and boosting metabolism. As estrogen levels drop, muscle mass can decline, so increasing protein intake helps preserve muscle and supports a healthy weight.
🥑 Healthy Fats for Hormonal Balance: The avocado in the salad is loaded with heart-healthy monounsaturated fats, which not only support brain health but also help with hormonal balance, reducing inflammation and stabilizing blood sugar levels—important for managing menopausal symptoms like mood swings and fatigue.
🥒 Antioxidants & Fiber for Digestion: The bell peppers and cucumbers are rich in fiber and antioxidants like vitamin C, which aid in digestion, boost immune function, and combat oxidative stress. Fiber is especially beneficial for women in menopause, helping to manage weight and improve gut health.
🫚 Ginger for Inflammation & Digestion: Ginger, has powerful anti-inflammatory and digestive benefits. It may help ease joint pain and reduce bloating, two common symptoms during menopause.
Before you go!
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