Blue Tomato Salad
Blue Tomato Salad with Smoked Cod: A Nutrient-Packed, Low-Carb Holiday Dish
The holiday season is in full swing, and while festive gatherings with family and friends are a joy, they often come with indulgent meals and extra glasses of wine.
As a dietitian, I know the importance of balancing those celebratory moments with light, healthy meals at home—and this Blue Tomato Salad with Smoked Cod is the perfect solution!
Featuring the unique blue tomato—a variety known for its antioxidant-rich properties—this low-carb, gluten-free dish is both delicious and nourishing.
Paired with smoked cod, arugula, red onion, and a tangy vinaigrette, this salad offers a fresh, festive way to enjoy a nutrient-dense meal without the heaviness.
Let’s dive into the recipe, explore the incredible health benefits of the blue tomato, and learn how to make this holiday-friendly bowl that supports your wellness goals!
Why This Salad Is a Healthy Choice for the Holidays
The Christmas season often involves rich foods and social snacking, making it essential to balance those indulgences with light, healthy meals at home. This Blue Tomato Salad with Smoked Cod is a perfect option for keeping your diet on track while still enjoying vibrant, festive flavors. Here’s why it’s a standout:
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Low-Carb: ~5g carbs per serving, ideal for keto diets.
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Gluten-Free: Naturally gluten-free, safe for celiacs or gluten-sensitive individuals.
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Antioxidant-Rich: Blue tomatoes are packed with anthocyanins, offering powerful health benefits.
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Keto-Friendly: High in healthy fats from olive oil and low in carbs.
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Light and Fresh: A perfect counterbalance to heavy holiday meals, supporting digestion and satiety.
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Nutrient-Dense: Packed with vitamins, minerals, and omega-3s for overall wellness.
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Festive Appeal: A colorful, elegant dish that’s perfect for holiday gatherings or a quiet dinner at home.
This salad is a healthy, refreshing way to enjoy the holiday season without overindulging, ensuring you feel your best during this busy time.
This blue tomato salad is a low-carb, holiday-friendly dish featuring the antioxidant-rich Indigo Rose tomato.
Nutritional Properties of the Blue Tomato: The Star of the Dish
The blue tomato, specifically the Indigo Rose variety, is the highlight of this salad, and for good reason—it’s a nutritional powerhouse with unique therapeutic benefits.
Originally developed in a UK laboratory through genetic modification (by combining tomato genes with those of an anthocyanin-rich flower), this tomato was created to enhance its health benefits.
Here’s why the blue tomato stands out:
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High Antioxidant Power: The blue tomato gets its striking blue skin from anthocyanins, a type of flavonoid with potent antioxidant properties. These compounds help combat oxidative stress, reduce inflammation, and protect against chronic diseases like heart disease and cancer. Anthocyanins are also responsible for the purple hue in foods like red cabbage.
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Juicy Texture and Fruity Flavor: Beyond its health benefits, the blue tomato is juicy with an intense aroma and a fruity flavor that adds a fresh, tangy touch to dishes. Its interior remains a deep red, offering a beautiful contrast.
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Richer in Nutrients Than Traditional Tomatoes: Compared to regular tomatoes, blue tomatoes contain higher levels of vitamins and minerals. They’re an excellent source of:
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Vitamin C: Boosts immunity and supports skin health.
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Vitamin A: Supports vision and immune function.
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Potassium: Helps regulate blood pressure and heart health.
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Magnesium: Supports muscle and nerve function.
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Therapeutic Benefits: The genetic modification was specifically aimed at increasing anthocyanin content, making this tomato a functional food with therapeutic potential. It’s often recommended for those looking to boost their antioxidant intake.
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Low-Carb and Low-Calorie: Like most tomatoes, the blue tomato is low in carbs (4g per 100g) and calories (18 kcal per 100g), making it a great fit for low-carb or keto diets.
While blue tomatoes are pricier than other varieties due to their specialized cultivation and nutritional value, they’re a worthwhile investment for their unique health benefits and delicious flavor. Incorporating them into your diet is an easy way to elevate both the nutrition and aesthetics of your meals!
Blue tomatoes are packed with anthocyanins, offering therapeutic benefits, higher vitamins, and minerals compared to regular tomatoes.
Blue Tomato Salad with Smoked Cod Recipe
This recipe creates a light, festive salad that’s perfect for the holiday season. The blue tomato adds a burst of color and antioxidants, while the smoked cod provides protein and omega-3s, making it a balanced, satisfying dish.
Ingredients (Serves 2)
Salad Base
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2 cups (60g) arugula
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½ red onion (thinly sliced, marinated with salt and lemon juice for 10 minutes)
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1 blue tomato (Indigo Rose variety, ~100g, sliced into wedges)
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100g smoked cod (flaked or sliced)
Alternate Variation (Mandarin Option)
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Replace blue tomato with 1 mandarin (peeled and segmented, ~80g)
Dressing (Choose One)
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Classic Vinaigrette: 2 tbsp extra virgin olive oil, 1 tbsp apple cider vinegar, salt, and pepper to taste.
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Oriental Twist: 1 tbsp soy sauce (or tamari for gluten-free), 1 tsp sesame oil, and 1 tsp toasted sesame seeds.
Instructions
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Marinate the Onion: Thinly slice the red onion and marinate in a pinch of salt and the juice of ½ lemon for 10 minutes to mellow its sharpness.
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Prepare the Base: Divide the arugula between two bowls or plates and add the marinated red onion to each.
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Add the Blue Tomato and Cod: Arrange the blue tomato wedges and smoked cod on top of the arugula base.
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Alternate Variation: For the mandarin version, replace the blue tomato with mandarin segments in one of the bowls for a citrusy twist.
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Dress the Salad: Drizzle with your chosen dressing—either the classic vinaigrette (mix olive oil, apple cider vinegar, salt, and pepper) or the oriental dressing (mix soy sauce, sesame oil, and sesame seeds). Toss gently to combine.
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Serve: Serve immediately as a light dinner or festive appetizer, enjoying the fresh, tangy flavors and vibrant colors.
Ready in under 15 minutes, this gluten-free salad is a fresh, nutrient-dense way to balance festive indulgences.
Tips for Success
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Sourcing Blue Tomatoes: Look for Indigo Rose tomatoes at specialty grocery stores or farmers’ markets; their unique color makes them easy to spot.
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Keto-Friendly: Keep portions of blue tomato moderate (e.g., ½ tomato per serving) to stay within carb limits.
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Vegan Option: Swap smoked cod for a plant-based protein like marinated tofu or chickpeas for a similar texture.
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Make Ahead: Marinate the onion and prep the arugula in advance; assemble just before serving to keep the greens fresh.
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Storage: Store leftovers (without dressing) in an airtight container in the fridge for up to 1 day. Dressing should be added just before eating to avoid sogginess.
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Festive Serving: Serve as a light starter for holiday meals, pairing with a glass of sparkling water with a lemon twist for a refreshing touch.
Why This Salad Shines
This Blue Tomato Salad with Smoked Cod is a low-carb, gluten-free, antioxidant-rich dish that’s perfect for balancing out holiday indulgences with a healthy, light meal. The blue tomato steals the show with its high anthocyanin content, offering powerful health benefits while adding a fresh, fruity flavor that pairs beautifully with smoked cod and arugula. It’s a keto-friendly option that’s ideal for a festive dinner or a quick lunch, providing a nutrient-dense way to enjoy the season without the heaviness. With its vibrant colors and therapeutic properties, this salad is as good for your body as it is for your holiday table.
More Healthy Salad Recipes
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Arugula, Avocado, and Cod Salad: A protein-packed Mediterranean option.
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Spinach Pomegranate and Feta Salad: A festive, antioxidant-rich dish.
The Blue Tomato Salad with Smoked Cod is a low-carb, gluten-free, antioxidant-rich dish that’s perfect for the holiday season, offering a healthy, light meal to balance festive indulgences.
The blue tomato, with its high levels of anthocyanins, provides powerful health benefits, from fighting inflammation to boosting immunity, while adding a fresh, fruity flavor to this vibrant salad.
Whether you’re enjoying a quiet dinner at home or hosting a holiday gathering, this keto-friendly bowl is a delicious way to nourish your body and delight your taste buds.
Have you tried blue tomatoes yet? What’s your favorite holiday salad?
Share your thoughts in the comments and explore more healthy recipes on our site. Toss together this salad, savor its flavors, and enjoy a guilt-free festive meal!
Cheers!