This White Bean and Arugula Salad with Salmon is a refreshing, heart-healthy meal that packs a punch of protein, fiber, and flavor. With tender, lemony salmon on top of peppery arugula and creamy white beans, this dish is simple but far from boring. The fresh dill and a touch of honey-mustard dressing bring a perfect balance of tang and sweetness. It’s an easy way to enjoy a healthy, Mediterranean-inspired dish that’s light yet filling—a great choice for when you want a satisfying meal without feeling weighed down.
The Mediterranean diet is known for its benefits to heart and kidney health, especially due to its focus on whole foods, healthy fats, and lean proteins like fish. This dish is also high in potassium, a mineral important for blood pressure regulation and heart health. However, people with kidney disease who need a low-potassium diet may want to limit or modify this recipe. Included is a breakdown of the potassium content in this recipe below.
Dr. Blake’s Top Tip: The salmon cooking time will vary depending on your oven and the thickness of your salmon pieces. Invest in an Instant Read Thermometer to make sure it is cooked to perfection (and not overcooked).
- Yield: Serves 4
Ingredients
1/3 cup chopped dill
1 1/2 tbsp extra virgin olive oil + 1 tsp
2 lemons – one sliced thin and one juiced
4 salmon filets (4-6 ounces each)
1 tsp honey
1 tsp mustard
1 tbsp cider vinegar
10 oz fresh arugula
1 15.5 oz can low sodium white beans, rinsed and drained
1/2 red onion, sliced thin
Instructions
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Preheat oven to 350ºF.
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In a medium bowl, combine chopped dill, 1 tsp of olive oil and the juice of one lemon.
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Place the salmon filets in a baking dish. Pour the lemon-dill mix over the fish. Top the salmon with the lemon slices. Bake in the oven for 10-15 minutes or until cooked through.
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Combine the olive oil (1 1/2 tbsp), honey, mustard and cider vinegar in a medium bowl.
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Place the arugula in a salad bowl topped with the white beans, the slices of red onions and add the dressing on top. Mix together.
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Once the salmon is cooked, serve. Place the arugula salad and then the salmon filets into plates.
Notes
This is a high potassium dish. Here are more details on the Potassium Sources:
1/3 cup chopped dill (132 mg K+)
4 salmon fillets (4-6 ounces each) (498 mg K+ based on 4 oz)
10 oz fresh arugula (262 mg K+)
1 15.5 oz can low sodium white beans, rinsed and drained (242 mg K+)
- High Potassium
- High Protein
- Low Sodium
