July in Cyprus is all about enjoying the bounties of the sea. And with Prinos Farm&Deli you can also do this at home, thanks to our extensive range of high end products.  And for this month’s recipe, we are delighted to bring you a light, refreshing, and utterly delicious Summer Seafood Salad recipe, put together by our talented Chef George. Perfect for hot summer days, this dish combines the rich flavours of the ocean with fresh, crisp produce, creating a balanced and nourishing meal that’s as healthy as it is delightful.

And this Summer Seafood Salad is more than just a dish; it’s a plateful of wholesome, well-balanced nutritional benefits. Starting with succulent fresh salmon, known for its high omega-3 fatty acids and essential proteins. Salmon is highly prized for its remarkable health benefits, primarily due to its rich content of omega-3 fatty acids, which are essential for maintaining cardiovascular health. These healthy fats help lower blood pressure, reduce inflammation, and decrease the risk of heart disease. Additionally, salmon is an excellent source of high-quality protein, which is necessary for muscle repair and growth. It is also packed with vitamins D and B12, selenium, and potassium, which are crucial for bone health, immune function, and overall energy levels. Regular consumption of salmon can also contribute to brain health, enhancing cognitive functions and reducing the risk of age-related mental decline. This makes salmon a powerhouse food that supports a wide range of bodily processes and overall well-being.

In this recipe, salmon is also paired with an array of colourful greens, vegetables and fruits, including crunchy cucumbers, sweet mangoes, and tangy passion fruits, adding a plethora of vitamins and antioxidants that are good for your health. Leafy greens are a cornerstone of a healthy diet, packed with vitamins A, C, and K, and minerals like iron and calcium, which are crucial for maintaining strong bones, blood health, and immune function. Mangoes, with their lush sweetness, provide a wealth of vitamin C, fibre, and beta-carotene, which promote good eyesight, skin health, and immunity.

Meanwhile, cucumbers are hydrating and low in calories, making them ideal for hydration; they also contain antioxidants, including flavonoids and tannins, which fight inflammation and free radical damage. Cherry tomatoes are nutrient-dense, offering vitamin C, potassium, folate, and vitamin K, all vital for heart health and skin vitality. Passion fruit is high in dietary fibre, vitamin C, and plant compounds that benefit digestion and heart health due to its ability to lower blood pressure. Finally, ginger is celebrated for its anti-inflammatory properties and its ability to alleviate nausea and aid digestion, thanks to its potent compound, gingerol, which also helps fight infections and chronic illnesses.

Another star of this recipe is avocado, renowned not only for its rich, creamy texture and versatile flavour but also for its impressive array of health benefits. Packed with monounsaturated fats, avocados can help reduce bad cholesterol levels while raising the good cholesterol, promoting heart health. They are also loaded with fibre, which aids in digestion and helps keep hunger at bay. Avocados are a great source of vitamins E, K, C, and B-6, along with riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. Eating avocados may support skin health, enhance the absorption of other nutrients, and contribute to a healthy immune system. Furthermore, the fats in avocados can reduce inflammation, benefiting those with arthritis or other inflammatory conditions.

So that’s the health benefits out of the way, let’s get on with the recipe itself.

Ingredients:

• 100g fresh salmon
• 1 packet of green salad leaves
• 2 avocados
• 1 fresh green onion
• 2 limes
• 1 mango
• 2 small cucumbers
• Ginger, to taste
• 2 passion fruits
• 5 cherry tomatoes
• Hulled sesame seeds
• Japanese panko breadcrumbs
• Olive oil
• Teriyaki sauce
• French mustard
• Fine sea salt
• Freshly ground black pepper

Method:

1. Begin by finely chopping the salmon with a bit of ginger and fresh green onion. This mixture is then formed into medium-sized balls, rolled in a mixture of panko breadcrumbs and sesame seeds.
2. Fry these salmon balls until golden brown, setting the stage for a delightful crunch.
3. Meanwhile, cube the mango and cucumbers and halve the cherry tomatoes and passion fruits, readying them for the salad.
4. Blend the avocados with the juice of one lime, a splash of olive oil, salt, and pepper to create a creamy avocado lime dressing.
5. Prepare a vinaigrette by mixing teriyaki sauce with French mustard, lime zest, and a drizzle of olive oil.
6. Combine the green salad leaves with the prepared fruits and vegetables, then top with the crispy salmon balls.
7. Drizzle over the avocado lime dressing and teriyaki mustard vinaigrette just before serving for a burst of flavour.

This dish is a perfect blend of protein, healthy fats, and fresh fibres, all playing their part in supporting heart health and boosting overall wellness. And we have all the ingredients ready for you at Prinos Farm&Deli. Whether you are picking these ingredients up in-store in Nicosia or Larnaca or ordering through our convenient online e-shop, we ensure that you have everything you need to recreate this fantastic dish at home. Serve this salad at your next summer gathering or enjoy it as a vibrant lunch or dinner that keeps you cool and nourished.

And don’t forget to share your culinary creations on social media; we love seeing how our recipes come to life in your kitchens!