Salmon Boats + Orange Feta Salad | Protein-packed Recipe
If you’re craving a meal that’s light, refreshing, and bursting with nutrition, this Salmon Boats with Orange Feta Salad recipe is your next go-to favorite. Packed with omega-3-rich salmon, tangy feta, and juicy oranges, this combination delivers the perfect balance of flavor and wellness.
Whether you’re following a low-carb, Mediterranean, or high-protein diet, this recipe fits beautifully into your plan. It’s perfect for lunch, dinner, or even meal prep when you want something satisfying without being heavy.
Why You’ll Love This Recipe
- Combines healthy fats, lean protein, and antioxidants
- Refreshing citrus flavor complements the rich salmon
- Easy to prepare — ideal for quick weeknight meals
- Naturally gluten-free, low-carb, and nutrient-dense
- Great for heart health, skin glow, and metabolism boost
Ingredients for the Salmon Boats
For the Salmon Boats:
- 2 medium salmon fillets
- 1 tablespoon olive oil
- Salt and black pepper to taste
- 1 teaspoon garlic powder
- ½ teaspoon smoked paprika
- 1 tablespoon lemon juice
- 1 tablespoon honey or sugar-free sweetener
- 1 teaspoon Dijon mustard
- 2 romaine lettuce leaves or endive leaves (for “boats”)
For the Orange Feta Salad:
- 1 large orange, peeled and sliced
- ½ cup crumbled feta cheese
- 1 tablespoon chopped red onion
- ½ cucumber, diced
- 2 cups baby spinach or mixed greens
- 1 tablespoon olive oil
- 1 teaspoon balsamic vinegar
- Salt and pepper to taste
- Optional: chopped walnuts or almonds for crunch
Step-by-Step Instructions
Step 1: Prepare the Salmon
- Preheat your oven to 400°F (200°C).
- In a small bowl, mix olive oil, lemon juice, Dijon mustard, honey, garlic powder, paprika, salt, and pepper.
- Brush the marinade over the salmon fillets.
- Bake for 12–15 minutes until flaky and golden on top.
- Let it cool slightly, then flake the salmon into chunks.
Step 2: Assemble the Orange Feta Salad
- In a large bowl, combine spinach, cucumber, orange slices, feta cheese, and red onion.
- Drizzle with olive oil and balsamic vinegar.
- Toss gently to mix all flavors evenly.
Step 3: Create the Salmon Boats
- Take large romaine lettuce leaves or endive leaves.
- Fill each with a portion of flaked salmon.
- Top with a spoonful of orange feta salad.
- Sprinkle extra feta or nuts if desired.
Step 4: Serve & Enjoy
Serve your Salmon Boats + Orange Feta Salad fresh, with lemon wedges on the side. This dish pairs beautifully with sparkling water infused with citrus or mint.
Health Benefits
1. Boosts Heart & Brain Health
Salmon is rich in omega-3 fatty acids, which lower inflammation and support cardiovascular and cognitive function.
2. Fights Inflammation Naturally
The antioxidants in oranges, combined with olive oil and leafy greens, help reduce oxidative stress in the body.
3. Supports Weight Management
This low-carb, high-protein meal keeps you full longer, helping control cravings without calorie overload.
4. Enhances Skin Glow
Vitamin C from oranges promotes collagen production, while salmon’s healthy fats keep your skin supple and hydrated.
5. Improves Gut Health
Leafy greens and citrus provide fiber, aiding digestion and improving nutrient absorption.
Variations
- Mediterranean Twist: Add cherry tomatoes, olives, and a drizzle of tahini.
- Spicy Kick: Sprinkle crushed chili flakes or add a dash of sriracha.
- Creamy Option: Mix Greek yogurt with lemon juice and drizzle as a dressing.
- Grilled Version: Grill the salmon for smoky flavor instead of baking.
Meal Prep Tips
- Store leftover salmon and salad separately in airtight containers.
- Salmon lasts up to 3 days in the fridge.
- Assemble fresh before serving for the best texture and flavor.
Nutrition Facts (Per Serving)
- Calories: 340
- Protein: 33g
- Carbs: 9g
- Fat: 18g
- Fiber: 3g
This balanced macronutrient ratio supports fat loss, muscle recovery, and stable energy levels throughout the day.
Expert Tip
For extra freshness, add a sprinkle of lemon zest or fresh herbs like dill or parsley just before serving. It brightens the dish and enhances both flavor and aroma.
Final Thoughts
This Salmon Boats + Orange Feta Salad recipe is proof that healthy eating doesn’t have to be complicated. It’s nutrient-packed, flavorful, and versatile — perfect for anyone who wants to stay fit without giving up delicious food.
With its balance of lean protein, vibrant produce, and creamy feta, this meal satisfies your cravings while nourishing your body from the inside out.
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