Panzanella Salad with Seared Salmon | 10 Minute Healthy Meal Prep

day-old bread

🥗Healthier: whole grain bread

💰Cheaper: crusty rolls

Whole grain bread adds fiber while crusty rolls can be less expensive.

salmon fillets

🥗Healthier: trout

💰Cheaper: canned salmon

Trout is a healthier alternative, while canned salmon is budget-friendly.

Start by preparing the stale bread, preferably ciabatta, cutting 2 slices per person.

Toast the bread in the oven or a toaster until crispy.

Chop 2-3 ripe tomatoes, removing the core, and add them to a bowl.

Cut a 5 cm piece of cucumber into chunky pieces and add to the bowl.

Add about 1/2 cup of roasted red peppers to the bowl.

Add about 1/2 cup of fresh basil leaves, torn into large pieces.

Add 7 pitted Kalamata olives to the salad.

Chop about 1 tablespoon of red onion and add it to the bowl.

Add about 1 teaspoon of rinsed capers to the mixture.

Slice 2-3 anchovies and add them to the bowl, or omit if not a fan.

Mince a tiny bit of garlic and add it to the salad for flavor.

Prepare the dressing by mixing 3 tablespoons of red wine vinegar and 3 tablespoons of extra virgin olive oil in a separate bowl.

Season the dressing with a pinch of sea salt and a good crack of black pepper.

Combine all salad ingredients and dressing in a bowl, tossing gently to mix.

Taste the salad and adjust seasoning if necessary, adding more vinegar or olive oil as needed.

Heat a pan over medium heat and season the salmon with sea salt and black pepper.

Add a small amount of olive oil to the pan and place the salmon skin-side down.

Cook the salmon for 2-3 minutes to render the fat and crisp the skin.

Check the salmon after 2-3 minutes; if it’s browning nicely, transfer it to a preheated oven at 200°C (fan grill).

Cook the salmon in the oven for an additional 4 minutes, checking for doneness.

If the salmon is undercooked in the center, give it an additional 2 minutes in the oven.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens