Salmon steak with a salad and asparagus

Salmon Steak with Mixed Green Salad and Garlic Asparagus (Feeds 2–3)

Cook Time: ~25–30 minutes
Ayurvedic Benefits: Balancing for Vata, nourishing for Pitta, light and energizing for Kapha
Cost: Approximately $12–$16 total (Ithaca, NY)

Ingredients

Salmon

• 2 salmon steaks (~6 oz each)

• Salt & black pepper, to taste

• Juice of ½ lemon

• 1 teaspoon olive oil for brushing

Mixed Green Salad

• 4 cups mixed greens

• ¼ purple onion, thinly sliced

• 1 avocado, diced

• 8–10 green olives, whole or sliced

• 1 cup cherry tomatoes, halved

• Dressing:

  • 2 tablespoons olive oil

  • 1 teaspoon honey

  • Juice of ½ lemon

  • Pinch of salt & pepper

Garlic Asparagus

• 1 bunch asparagus, trimmed

• 1–2 teaspoons olive oil

• 1 clove garlic, minced

• Pinch of salt & pepper

Instructions

1. Prepare Salmon

1. Preheat oven to 400°F (200°C).

2. Place salmon steaks on a baking sheet lined with parchment paper.

3. Brush with olive oil, season with salt, pepper, and lemon juice.

4. Bake 12–15 minutes, until cooked through but still moist.

2. Make Salad

1. In a large bowl, combine mixed greens, purple onion, avocado, olives, and cherry tomatoes.

2. Whisk together olive oil, honey, lemon juice, salt, and pepper for dressing.

3. Drizzle dressing over salad and toss gently just before serving.

3. Cook Garlic Asparagus

1. Heat olive oil in a pan over medium heat.

2. Add minced garlic and sauté for 30 seconds until fragrant.

3. Add asparagus and stir-fry 5–7 minutes, until tender-crisp. Season with salt and pepper.

4. Serve

• Plate salmon steaks with a side of salad and garlic asparagus.

• Optional: squeeze extra lemon over salmon or asparagus for brightness.

Yield: 2–3 servings — perfect for a light, nutrient-rich dinner.

Cost Breakdown (Ithaca, NY Prices)

Ingredient Estimated Cost
Salmon steaks (2 x 6 oz) $8–$10
Mixed greens, cherry tomatoes, avocado, olives $4–$5
Olive oil, honey, lemon, seasonings $1–$2
Asparagus$3–$4

Total: $12–$16
Cost per serving: $4–$5

Ayurvedic Dosha Notes

This meal is light, nourishing, and balancing, supporting most doshas with minor adjustments.

Vata

• Warm, cooked salmon and lightly sautéed asparagus → grounding

• Fresh salad adds moisture and vitality
  No modifications needed.

Pitta

• Salmon is cooling and nourishing; salad and olive oil dressing are mild
  Pitta modifications:

• Limit or skip chili if you add any to salad

• Extra lemon is fine, but avoid overly spicy additions

Kapha

• Salmon and olive oil provide richness → can be heavy if overconsumed
  Kapha modifications:

• Keep olive oil minimal

• Serve moderate portions

• Increase lemon, salad greens, and asparagus to lighten the meal

Serving Tips

• Serve with warm bread or a small portion of quinoa for a complete, balanced meal.

• Pair with a crisp white wine or sparkling water with lemon for freshness.