Chef Kern Mattei's Pan Seared Salmon with Carrot and Apple Salad Recipe Video

Join Toby as she prepares this healthy dinner from Dr. Janet Brill's book "Prevent a Second Heart Attack". With healthy Omega 3's from the fish, plus fruit and vegetables from the salad, this dish is managing diabetes with gusto.


Preparation Time10 MinCooking Time15 Min
Ready In25 MinDifficulty LevelEasy
Health IndexHealthyServings4
Main IngredientInterest Group,


 Salmon fillet24 Ounce (6 ounce fillet)
 Low sodium soy sauce1 Tablespoon
 Extra virgin olive oil1 Tablespoon
For salad
 Lime juice1 Tablespoon
 Sugar1⁄2 Teaspoon
 Granny smith apple1 , cored and julliened
 Carrot1 Large, peeled and julliened
 Cilantro stalks3 , chopped

Nutrition Facts

Serving size

Calories 264 Calories from Fat 88

% Daily Value*

Total Fat 10 g14.8%

Saturated Fat 1.2 g6.1%

Trans Fat 0 g

Cholesterol 88.4 mg

Sodium 203.5 mg8.5%

Total Carbohydrates 8 g2.7%

Dietary Fiber 1.8 g7.1%

Sugars 5.7 g

Protein 34 g68.2%

Vitamin A 65.6% Vitamin C 5.6%

Calcium 3% Iron 7.9%

*Based on a 2000 Calorie diet


1. In a baking dish, place the salmon fillet and drizzle the soy sauce over the fish; let it sit for 15 minutes.

2. For Salad – In a small bowl, prepare the salad dressing by mixing together soy sauce, lime juice and sugar until the sugar dissolves.
3. In another large salad bowl, toss apple, carrot and cilantro with the salad dressing. Set aside.
4. For Salmon – Heat a large skillet over medium high heat and add olive oil.
5. Sear the salmon fillet for about 3-4 minutes on each side until the fish flakes easily with a fork.

6. Serve each fillet with ¼ of the salad for a complete meal.