Recipe: Salmon and salad island deluxe

Winning Puerto Rico recipe from “The 2014 Health Lunchtime Challenge Kids’ ‘State Dinner’ Cookbook,” courtesy of Epicurious.

Recipe submitted by 10-year Karla Gonzalez of Puerto Rico: Karla first discovered healthy eating in school class.”At science class, we did an awesome project. We had to keep record for a week of all the food we ate at breakfast, lunch, and dinner, and also the snacks,” says Karla. “That made me more aware of the importance of eating healthy. Since I am a fan of salmon with white rice, I am making a variation and replacing the rice with salad. The salmon is so easy to prepare that I do it myself. For the salad, I help my mom in the preparation to make sure there are no secrete ingredients.”


  • 1 tablespoon olive oil
  • 2 4-ounce salmon fillets
  • 1/2 teaspoon low-sodium salt
  • 1/2 teaspoon white ground pepper
  • 1/2 teaspoon parsley, optional
  • 1 head of lettuce, shredded
  • 1/4 cup diced tomatoes
  • 1/4 cup shredded carrots
  • 1/4 cup corn
  • 1/4 cup tortilla strips
  • 1/4 cup shredded low-fat mozzarella and cheddar mix
  • 2 teaspoons lemon-and-herb vinaigrette or healthy dressing of your choice


  1. In a large sauté pan, warm the oil over moderate heat.
  2. Season the salmon with salt, pepper, and parsley and cook for 5 minutes, then flip over and cook for 4 more, or until golden and firm.
  3. In a large salad bowl, add the lettuce, tomatoes, carrots, corn, tortilla strips and cheese.
  4. Drizzle with the dressing and toss well.
  5. When the salmon is ready, put each fillet on a plate with half the salad and serve.

Nutrition information:

Makes two servings, 425 calories, 26g fat , 18g carbohydrates, 31g protein