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Guys I just started school last month and it’s been crazy. Crazy because it’s been a long time coming and I’ve been soaking up every second of it. I have to commute an hour to get to campus, so I’ve been short on time, and honestly my meals have been quite sad or nonexistent. It’s forcing me to expand my repertoire of super quick meal recipes, so expect that to be a theme in future months. Today I’ll kick things off with my first quick recipe: a hearty grilled salmon salad. At the time I made this I was really in need of a nutritious feel-good meal and this was so satisfying. I switched out a few ingredients from how I’d normally do it to make it even better-for-you. Namely, instead of a fattier red meat I opted for lean salmon, I replaced mayo in my dressing with nonfat plain Greek yogurt, and the oil I used to brush my salmon and in my dressing is Mazola® Corn Oil. I’ve been trying to use corn oil more often in my cooking lately. A clinical study showed Mazola Corn Oil reduces cholesterol 2x more than extra virgin olive oil. To learn more about this claim, see MAZOLA.com. I’m forever learning in the kitchen.
I used the corn oil on my salmon but also for my creamy garlic vinaigrette. It’s all-purpose, so you can use it for everything – stir-frying, baking, whatever, it’s a good heart-healthy substitute. And it works in the dressing because it has a neutral flavor, so you can really taste the garlicky deliciousness. The last point I’ll make, if I haven’t already convinced you to pick up a couple bottles on your next grocery trip, is that Mazola Corn Oil has a smoke point higher than most cooking oils (450F). When you exceed the smoke point, both the flavor and nutrition of your dish is affected, so in this case higher is better. And mic drop.
Hope I’ve sufficiently convinced you of the virtues of switching your oils. The full recipe for my salad and dressing is below. A little chopping, a little grilling, a little mixing, and you’ve got yourself a quick, easy, nutritious meal. What are your favorite quick meals?
Grilled Salmon Salad with Creamy Garlic Vinaigrette
Grilled Salmon Salad
- 1 lb. salmon sliced length-wise into 2-inch fillets
- 1-2 Tbsp. Mazola Corn Oil + extra for grill
- salt & pepper
- 1 pkg. spring medley lettuce mix
- 1/4 red onion thinly sliced
- 1 handful snap peas
- 2 mini cucumbers sliced
- 1 avacado sliced
- 1/4 cup lima beans cooked
- 2 hard-boiled eggs sliced in half
Creamy Garlic Vinaigrette
- 2 Tbsp. nonfat plain Greek yogurt
- 3 Tbsp. white vinegar
- 1 Tbsp. Dijon mustard
- 2 cloves garlic smashed
- 1 cup Mazola Corn Oil
- salt & pepper
For the Dressing
Combine the yogurt, garlic, mustard, and vinegar in a small bowl and whisk together. Pour in the oil, and continue to whisk until completely combined. Season with salt and pepper to taste and refrigerate until ready to serve.
For the salmon
Brush your salmon pieces with Mazola Corn Oil and season with salt and pepper. Coat your grill grates generously with oil and bring to med-high heat. Place the salmon skin-up on the grill and cook for about 6 minutes until just over halfway cooked. Use tongs or a spatula to gently flip each fillet and cook for another 4 minutes or until done. Remove to a clean plate.
On a serving platter, layer your lettuce, red onions, snap peas, cucumbers, avocados, and lima beans. Top with the salmon and hard-boiled eggs, drizzle with vinaigrette, and enjoy!
*Vinaigrette recipe adapted from Bobby.