Arugula, avocado and cod salad

This arugula, avocado and cod salad is a healthy recipe that has nutritional properties. Perfect for summer and really tasty.

Salads are one of my favorite dishes, as I have already mentioned on many occasions, I love them because they allow me to make different combinations.

I like to start with a vegetable base, add some fruit and a protein, in this case, arugula, avocado, and cod. These are the three main ingredients.

If you want to enrich the mix a bit, you can add other elements.

I also added some cucumber noodles for extra freshness and a few black olives for a salty, flavorful touch.

 

When making a salad, keep it simple: choose three main ingredients, a base, a fruit or vegetable, and a protein. From there, add a few extras if you like. Remember: less is more!

 

Arugula is a leafy green that has been cultivated in the Mediterranean region since Roman times.

It’s rich in vitamins A, K, and C, and also provides a good amount of iron.

While its flavor can be slightly bitter and peppery, when well seasoned and dressed, it’s absolutely delicious.

I remember trying it for the first time over ten years ago, in a salad with arugula, orange, smoked cod, and spring onion, dressed with an olive oil and apple cider vinegar vinaigrette. I loved it.

If I’m not mistaken, the recipe came from a Jamie Oliver book.

At first, I found the taste a bit harsh and even unpleasant, but little by little I got used to it.

Over time, it became one of my favorite vegetables. Now I use it not only in salads but also as a side for other dishes — with beef carpaccio, tartare, or served alongside meat or fish.

 

This salad provides you with the vitamins and nutrients you need, in addition It is rich in fiber.

 

A few years later, I discovered the traditional cod and orange salad from Córdoba (Spain), and it struck me that it might have been the inspiration behind the previous one, the similarities between the two were more than obvious.

 

 

The fruit featured in this salad is avocado, a tropical fruit packed with health benefits.

It provides about 160 calories per 100 grams, is rich in fiber, and contains essential minerals like magnesium and potassium, as well as vitamins A, C, D, K, and several B vitamins.

Avocados are also a great source of healthy fats, including essential fatty acids like Omega-3 and Omega-6, which help regulate cholesterol levels.

Thanks to its high fiber content, it supports digestive health and helps maintain stable blood sugar levels.

Because of all this, avocado is an excellent addition to any diet.

One of its standout benefits is how filling it is, that’s why I often eat it for breakfast.

Half an avocado with a handful of almonds keeps me full for hours. Give it a try and see for yourself.

Avocado is incredibly versatile. You can use it in everything from classic guacamole to a creamy vegan chocolate mousse, but personally, I love it just as it is, simply seasoned with sea salt, black pepper, and a drizzle of olive oil.

Just remember: it oxidizes quickly once cut, so add a few drops of lemon juice, lime, or vinegar to keep it fresh.

 

The base of this salad is three ingredients: arugula, avocado and cod. You don’t need much more.

 

The third ingredient in this salad is cod, a cold-water white fish and the protein of choice for this dish.

It has tender, flavorful meat that’s very low in fat and carbohydrates, yet rich in high-quality protein.

Cod also provides B vitamins, as well as vitamins A, D, and E, and it’s a good source of minerals like potassium, phosphorus, zinc, magnesium, and sodium.

Cod is an incredibly versatile fish. It can be enjoyed fresh or dried, the latter needs to be soaked to remove the excess salt before cooking.

It pairs perfectly with vegetables and leafy greens.

Its texture is soft, yet the flesh is firm and delicate, making it ideal for oven-baking or adding to traditional stews, often with legumes.

For this salad, I simply steamed it for a few minutes, and that was enough.

 

In addition to the three main ingredients, I added half a spiralized cucumber.

The result is delicate, light cucumber “spaghetti” that brings a refreshing touch to the dish.

I also included a few black olives from Aragon (Spain), but Kalamata would be also great. Olives add a salty, flavorful kick to the salad.

The dressing is simple but delicious: extra virgin olive oil, sea salt flakes, pepper, and a sprinkle of seeds like chia, sesame, and sunflower seeds.

Easy, wholesome, and full of flavor.

 

If you like this salad, you may also be interested in:

• Pear and blue cheese salad
• Buddha Bowl
• Rainbow bowl
• 5 dressings healthy