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Salmon and Salad Island Deluxe

"At science class, we did an awesome project. We had to keep record for a week of all the food we ate at breakfast, lunch, and dinner, and also the snacks,” says Karla. “That made me more aware of the importance of eating healthy. Since I am a fan of salmon with white rice, I am making a variation and replacing the rice with salad. The salmon is so easy to prepare that I do it myself. For the salad, I help my mom in the preparation to make sure there are no secret ingredients." - Karla Gonzalez, age 10, Puerto Rico

Makes 2 servings


  • 1 tablespoon olive oil
  • 2 4-ounce salmon fillets
  • ½ teaspoon low-sodium salt
  • ½ teaspoon white ground pepper
  • ½ teaspoon parsley, optional
  • 1 head of lettuce, shredded
  • ¼ cup diced tomatoes
  • ¼ cup shredded carrots
  • ¼ cup corn
  • ¼ cup tortilla strips
  • ¼ cup shredded low-fat mozzarella and cheddar mix
  • 2 teaspoons lemon-and-herb vinaigrette or healthy dressing of your choice


  1. In a large sauté pan, warm the oil over moderate heat. Season the salmon with salt, pepper, and parsley and cook for 5 minutes, then flip over and cook for 4 more, or until golden and firm.
  2. In a large salad bowl, add the lettuce, tomatoes, carrots, corn, tortilla strips and cheese. Drizzle with the dressing and toss well. When the salmon is ready, put each fillet on a plate with half the salad and serve.

425 calories; 26g fat; 18g carbohydrates; 31g 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.