Check Out This Sesame Salmon with Fennel and Orange Salad Recipe for Meal Prep

Check Out This Sesame Salmon with Fennel and Orange Salad Recipe for Meal Prep

Fast, easy, and satisfying to make, salads are a surefire way to eat healthfully for lunch or dinner. For a fresh spin on the crunchy salads typical of Asian cuisines, our recipe for sesame salmon with fennel orange salad scores high for creative flavor pairings and global flair. It’s a real titan among the salmon salad recipes you might find on the internet, especially in the “30 minutes or less” category.

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sesame salmon with fennel and orange
5 from 2 votes
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Sesame Salmon with Fennel and Orange Salad

Juicy oranges pair perfectly with crunchy fennel and an Asian vinaigrette in this filling lunch salad. Simple roasted salmon makes the perfect protein topper.

Course Main Course
Cuisine Asian
Keyword sesame salmon
Prep Time 10 minutes
Cook Time 18 minutes
Total Time 28 minutes
Servings 1 serving
Calories 417 kcal

Ingredients

  • 1 medium orange
  • 4 oz. raw salmon fillet
  • ½ cup fennel
  • 1 ½ cup baby spinach
  • 1 green onion divided use
  • 2 tsp. rice vinegar unseasoned, no sugar added
  • 1 tsp. sesame oil
  • ½ tsp. fresh ginger
  • Sea salt or Himalayan salt
  • ½ cup white beans

Instructions

  1. Preheat oven to 375°F.

  2. Use a sharp knife to cut off the top and bottom of the orange, then carefully slice away the rest of the peel and discard. Working over a bowl to capture any juices, run the knife blade along the inside of each membrane to cut out each segment.

  3. Coat a small baking dish with cooking oil spray; place salmon in dish, drizzle with the reserved orange juice, and bake 15 to 18 minutes. Set aside.

  4. Thinly slice fennel and place in a salad bowl. Add spinach and orange segments; set aside.

  5. Finely chop green onion. Place half the green onion in a small bowl.

  6. Finely chop ginger and add to the bowl. Add rice vinegar and sesame oil and whisk to combine. Drizzle over fennel mixture and toss to combine.

  7. Top with salmon and remaining half green onion; Season to taste with salt, if desired. Serve immediately with a side of white beans (drained and rinsed).

Recipe Notes

  • Tips: If you’re packing this the night before for work, put the dressing in a separate container to make sure your salad doesn’t wilt. 

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts
Sesame Salmon with Fennel and Orange Salad
Amount Per Serving (1 serving)
Calories 417 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 2g13%
Cholesterol 62mg21%
Sodium 466mg20%
Carbohydrates 44g15%
Fiber 12g50%
Sugar 14g16%
Protein 26g52%
* Percent Daily Values are based on a 2000 calorie diet.

What Is Fennel?

New to fennel? Here’s a quick rundown on the flavorful herb and vegetable. In Greek mythology, Prometheus first smuggled fire away from Mount Olympus in a hollow stalk of fennel so people could have a way to smelt metal and cook. Why exactly he chose fennel is unclear, but we sure are thankful that he brought attention to it!

Native to the Mediterranean, this bulbous vegetable with a frilly top is a cousin of the carrot (surprising, but true) and was prized by the ancient Greeks and Romans. During antiquity, it was used for food, medicinal purposes, and insect repellent. Later, the French used it to make their boozy spirit absinthe (along with anise and wormwood).

 

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Salmon, Fennel, and Orange Salad

Sesame-Salmon-with-Fennel-and-Orange-Salad

While those uses are inventive, our fennel and orange salad recipe has you covered for lunch or dinner—without any risk of a hangover or the wrath of Zeus. When added to salads, thinly sliced raw fennel adds a crunchy, refreshing texture with a slightly sweet and subtle, licorice-like flavor to a base of spinach, white beans, and orange segments tossed with a gingery, nutty vinaigrette. Fennel also supplies vitamins A and C. Bonus!

In our recipe, all of that is topped with a solid serving of protein from grilled salmon, which delivers a good amount of omega-3 fatty acids. To bring all the flavors together, we’ve used the reserved orange juice from slicing the segments as quick marinade for the fish.

Once your salmon salad is fully assembled, you’ve got 26 grams of protein, 12 grams of fiber, and 12 grams of fat—all for the picture-perfect, quick meal.

cemile kavountz

About

Cemile has been a freelance writer for more than a decade, writing about everything from style icons to fancy sinks. She studied at Boston University, and has written for New York magazine, GQ, Travel + Leisure, Women’s Health, WIRED, Food + Wine, Surface, Fortune, and Entertainment Weekly. Follow her on Instagram

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