Thyroid
Salmon & Brazil-Nut Power Salad
A selenium- and iodine-rich salad with salmon, Brazil nuts, and greens to support healthy thyroid function.
Prep 15 min Cook 12 min Total 27 min 2 servings
The thyroid needs several nutrients to make hormone, including selenium, iodine, and zinc. Just a couple of Brazil nuts supply a full day's selenium, while salmon adds iodine, protein, and anti-inflammatory omega-3s.
Why it helps
Selenium (Brazil nuts, pumpkin seeds) and iodine (fish) support normal thyroid hormone production. Food can't treat diagnosed hypothyroidism — that needs medication — but a nutrient-dense pattern supports overall thyroid health.
Ingredients
- 2 salmon fillets (about 140 g each)
- 4 cups mixed leaves (spinach, arugula, watercress)
- 3 Brazil nuts, roughly chopped
- 1 cup cooked quinoa
- 1/2 cucumber, sliced
- 1/2 avocado, cubed
- 1 tbsp pumpkin seeds
- 1 tbsp olive oil, plus more for the salmon
- Juice of 1/2 lemon
- 1 tsp Dijon mustard, salt and pepper
Instructions
- 1Heat a little olive oil in a pan over medium. Season the salmon and cook skin-side down 4–5 minutes, then flip and cook 3–4 minutes more until just opaque. Flake or leave whole.
- 2Whisk the olive oil, lemon juice, mustard, salt, and pepper into a dressing.
- 3Toss the leaves, quinoa, cucumber, and avocado with the dressing and divide between plates.
- 4Top with the salmon, Brazil nuts, and pumpkin seeds.
Nutrition (per serving, approximate)
520
Calories
34 g
Protein
24 g
Carbs
32 g
Fat
7 g
Fiber
260 mg
Sodium
Tips & swaps
- Stick to 2–3 Brazil nuts a day; more can push selenium too high.
- If you take levothyroxine, keep high-fiber meals and supplements a few hours apart from your dose — ask your clinician about timing.
- Canned salmon or mackerel works for a faster version.