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Dietitians Dish – January 15, 2024

Navel Oranges are a Delicious, Nutritional Gem!

Navel oranges are appealing because they are sweet and seedless. They may offer health benefits attributed to their high concentration of antioxidants and health-promoting nutrients like vitamin C. Navel oranges are also full of fiber and have a low glycemic index, good for blood sugar control. Their potassium content may also help regulate blood pressure. Whether you peel and eat them as a snack or include them in a meal, you can’t go wrong! Sweeten up lunch or dinner with a colorful salad.

Honey Balsamic Salmon Salad

Honey Balsamic Salmon Salad

Ingredients:

  • 2 Tbsps. honey
  • 4 skin-on salmon fillets (about 1-1/4 pounds)
  • 3/4 tsp. salt
  • 1/2 tsp. ground black pepper
  • 2 medium navel oranges

  • 3 Tbsps. balsamic vinegar
  • 2 Tbsps. olive oil
  • 1 package (5 ounces) baby spinach
  • 1 small fennel bulb, thinly sliced
  • 1/2 cup pomegranate arils

Directions:

  • Place oven rack about 6 inches from broiler; preheat broiler to low. Line rimmed baking pan with aluminum foil; spray with cooking spray. In a small microwave-safe bowl, heat honey in microwave on high for 20 seconds or until melted. Place salmon fillets, skin side down, on prepared pan and brush with honey; sprinkle with 1/2 tsp. salt and 1/4 tsp. pepper. Broil salmon 23 minutes or until internal temperature reaches 145°; cool completely. Remove skin from salmon; flake into 1-inch pieces.
  • Slice off the ends of the oranges; place cut side down on cutting board. Slice down the sides of oranges to remove skin and white pith with a paring knife. Hold oranges over small bowl; gently cut along sides of membranes to release each segment.
  • In large bowl, whisk vinegar, oil, and remaining 1/4 tsp. each salt and pepper; add spinach, fennel and orange segments and gently toss.
  • Serve salad topped with salmon and pomegranate arils. Makes about 8 cups.

Spinach, Pomegranate & Orange Salad

Spinach, Pomegranate & Orange Salad

Ingredients:

  • 1/2 cup apple cider vinegar
  • 1 Tbsp. granulated sugar
  • 2-1/2 tsps. kosher salt
  • 1 cup water
  • 1/2 cup thinly sliced red onion
  • 1/4 cup balsamic vinegar
  • 2 Tbsps. fresh orange juice

  • 1 Tbsp. orange marmalade
  • 1/4 tsp. ground black pepper
  • 1/3 cup olive oil
  • 1 container (5 ounces) baby spinach
  • 1 medium navel orange, peeled and cut crosswise into 1/4-inch-thick slices
  • 1/2 cup pomegranate arils
  • 1/3 cup chopped and toasted pecans

Directions:

  • In medium bowl, whisk apple cider vinegar, sugar, 2 tsps. salt and water until sugar dissolves; stir in onion. Cover and let stand for 1 hour, drain.
  • In large bowl, whisk balsamic vinegar, orange juice, marmalade, pepper and remaining 1/2 tsp. salt; whisking constantly, slowly drizzle in oil until emulsified. Add spinach; toss to combine.
  • Serve spinach mixture topped with orange, pomegranate arils, pecans, and onion.