🥗 Salmon & Mushroom Power Plate
Description
This Salmon & Mushroom Power Plate is a nutrient-rich, high-protein meal that feels as good as it tastes.
Flaky, seasoned salmon pairs with earthy garlic-sautéed mushrooms, creamy avocado, soft-boiled eggs, sweet cherry tomatoes, and peppery arugula.
It’s quick enough for a weeknight dinner but elegant enough for a special lunch — fueling your body with healthy fats, quality protein, and colorful antioxidants.
Ingredients
For the Salmon
- 1 salmon fillet (about 6 oz / 170g)
- 1 tsp olive oil
- Salt & pepper, to taste
- ½ tsp smoked paprika (optional)
For the Mushrooms
- 1 cup mushrooms, sliced
- 1 tsp olive oil or butter
- 1 garlic clove, minced
- Salt & pepper, to taste
For the Plate
- 1 ripe avocado, sliced
- 2 soft-boiled eggs (6–7 minutes cooking time, peeled)
- 1 cup cherry tomatoes, halved
- 2 cups arugula (or baby spinach)
- Lemon wedges, for serving
Instructions
- Cook the Salmon
- Pat salmon dry and season with salt, pepper, and smoked paprika.
- Heat olive oil in a skillet over medium heat.
- Cook salmon skin-side down for 3–4 minutes, flip, and cook another 2–3 minutes until flaky and cooked to your liking. Remove and set aside.
- Sauté the Mushrooms
- In the same skillet, add olive oil or butter.
- Add mushrooms, season with salt & pepper, and cook for 4–5 minutes until golden.
- Add garlic, stir for 30 seconds, then remove from heat.
- Assemble the Power Plate
- On a plate, arrange arugula, cherry tomatoes, avocado slices, and soft-boiled eggs.
- Add salmon and sautéed mushrooms.
- Squeeze fresh lemon juice over everything before serving.
Notes
- Use wild-caught salmon for the best flavor and nutrition.
- You can swap mushrooms for zucchini, asparagus, or bell peppers.
- If you prefer hard-boiled eggs, cook them for 9–10 minutes instead.
- Leftovers can be stored in the fridge for up to 2 days (best enjoyed cold or at room temperature).
Tips
- Don’t overcrowd the mushrooms in the pan — this helps them brown instead of steam.
- If you like extra flavor, drizzle with a quick lemon-dill yogurt sauce.
- For meal prep, cook salmon and eggs in advance, then assemble when ready to eat.
- Add some toasted nuts or seeds for extra crunch.
Servings
Yield: 1 serving (can easily be multiplied)
Serving Size: 1 full plate with salmon, vegetables, avocado, and eggs
Nutritional Info (per serving, approx.)
- Calories: 540 kcal
- Protein: 38g
- Fat: 36g
- Saturated Fat: 7g
- Carbs: 15g
- Fiber: 7g
- Sodium: 430mg
Benefits
- High-protein to support muscle repair and satiety
- Rich in omega-3 fatty acids for heart and brain health
- Packed with antioxidants from tomatoes, arugula, and avocado
- Balanced macros for steady energy and reduced cravings
- Naturally gluten-free & low-carb
Q & A
Q: Can I bake the salmon instead of pan-searing?
A: Yes! Bake at 400°F (200°C) for 10–12 minutes or until cooked through.
Q: What’s the best mushroom variety for this recipe?
A: Cremini or baby bella mushrooms have great flavor, but button mushrooms work too.
Q: Can I make it dairy-free?
A: Yes — just use olive oil instead of butter for the mushrooms.
Q: How can I make it spicier?
A: Add chili flakes when cooking the mushrooms or sprinkle cayenne on the salmon.
Q: Is this good for meal prep?
A: Absolutely — store each component separately and assemble before eating for the freshest taste.