Few protein sources are better than salmon when it comes to eye health. Packed with Omega-3 fatty acids, salmon can help with eye inflammation and reduce the effects of vision conditions such as age-related macular degeneration, cataracts, and dry eyes syndrome.
Spinach is one of the healthiest vegetables available, full of vitamins A, B, and K, iron, and calcium, among other nutrients. The benefits of these nutrients range from acting as an anti-inflammatory and antioxidant to maintaining bone health and helping control blood pressure.
Spinach also contains two carotenoids – lutein and zeaxanthin – which are primary antioxidants in the eye. Spinach consumption increases the levels of lutein in the body, which can promote eye health and help prevent eye problems such as macular degeneration.
2 wild sockeye salmon filets
2 cups fresh baby spinach
1 sliced and peeled orange
¾ cup fresh blueberries
1 tbsp. capers
¼ small red onion (shaved very fine)
2 tbsp. extra virgin olive oil
1 tbsp. apple cider vinegar
1 tbsp. honey
1 tsp. Dijon mustard
1. Place the salmon in a non-stick frying pan on medium heat.
2. Turn after roughly 4 minutes on each side. The salmon should be lightly browned on the outside and slightly transparent on the inside.
3. While the salmon cooks, mix together the oil, vinegar, honey and Dijon mustard in a separate bowl to create the dressing.
4. In a large mixing bowl, pour the dressing over the spinach and add the blueberries, capers, orange and onions. Toss well.
5. Divide the salad onto two plates and top each salad with a salmon filet.
6. Serve immediately and enjoy!
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