This is historical material “frozen in time”. The website is no longer updated and links to external websites and some internal pages may not work.
Let's Move Logo
Let' Move Blog

Pan-Seared Salmon with Vegetables & Tricolor Salad

"I always try to eat healthy every day, and I think everyone should too,” says Jessica. “I know that some kids think that healthy foods do not taste good, and I hope to turn that around with my dish. I included all of my favorite foods in the dish that are low on calories and have good flavors. Kids, including myself, eat with their eyes, so when I created this recipe I wanted to make the dish look fresh, delicious, and have lots of colors. Know that you can still have something delicious that’s good for you!" - Jessica Bakas, age 12, New Hampshire

Makes 2 servings

Ingredients:

For the Tricolor Salad:

  • 2 ounces buffalo mozzarella cheese, thinly sliced
  • 1 plum tomato, thinly sliced
  • ¼ teaspoon oregano
  • ¼ teaspoon pepper
  • ½ teaspoon olive oil
  • ¼ teaspoon balsamic vinegar
  • 1 small avocado, diced
  • 1 whole-wheat wrap, warmed and cut into rectangles

For the Salmon:

  • 1 6-ounce salmon fillet
  • ⅛ teaspoon Greek seasoning
  • ¼ teaspoon pepper
  • 1 teaspoon butter

For the Cream Sauce:

  • ¼ teaspoon butter
  • 2 teaspoons half-and-half
  • 4 ounces broccoli florets
  • ½ portobello mushroom
  • 5 sprigs fresh parsley

Preparation: 

  1. To make the Tricolor Salad: Arrange alternating layers of cheese and tomato, season with oregano, black pepper, olive oil, and balsamic vinegar, and top with avocado and warm tortilla rectangles.
  2. To make the Salmon: Rub salmon with Greek seasoning and black pepper. In a large pan, melt the butter over moderate heat. Sear the salmon and cook until firm, about 3 minutes per side. Transfer to a plate.
  3. To make the Cream Sauce: In the same saucepan that you used for the salmon, melt the butter over moderate heat. Add half-and-half and ¼ cup water. Cook for 1 minute, then add the broccoli and portobello mushroom and cook for 3 minutes, until vegetables are tender. Pour the sauce and veggies over the salmon, garnish with fresh parsley, and serve.

453 calories; 27g fat; 25g carbohydrates; 23g protein

More information about the Kids' State Dinner:

  • Check out the other winning 2014 Kids' State Dinner Recipes here.
  • Learn more about Kids' State Dinner here.