Salmon & Brazil-Nut Power Salad

Name: Salmon & Brazil-Nut Power Salad
Prep time: 15 min
Cook time: 12 min
Total time: 27 min
Yield: 2 servings
Cuisine: Modern
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

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.

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.