Made with grilled steak, prawns and creamy garlic and caper dressing, this is a surf and turf salad recipe you have to put in your meal plan. It’s Whole30, paleo and keto-friendly.

About Surf & Turn Salad

Red meat and seafood are some of the most nutrient-dense foods on the planet so this satiating surf and turf salad is one epically nutritious meal.

I recently made this for mum and me for dinner and we both commented on how well the classic combination of steak and prawns works in a salad format.

What Is Surf & Turf?

If you’ve never heard of a ‘surf and turf’ before, it refers to a dish of steak (turf) and seafood (surf) such as prawns/shrimp, crab or lobster topped with (usually) creamy sauce. It’s popular in Australia/NZ, America and in Canada and is usually served at steakhouses or pubs.

The sauce is often made with dairy cream and fries are served on the side, so I always thought of it as a pretty heavy affair. I wanted to take the idea of those ingredients but turn it into a healthier, lighter option.

That said, this salad is still very satiating due to the high protein content but you’ll be getting plenty of veggies in there too.

A little trivia: I was researching the origins of surf and turf and the words ‘surf and turf’ were often considered to symbolise the middle-class continental cuisine of the 1960s and 1970s, when seafood (often frozen) and steak were the show-off foods for the middle class.  Thomas Keller – a famous chef – reappropriated the name for one of his dishes made with those two ingredients.

Try This Next Sheet Pan Salmon & Green Vegetables With Herb Garlic Sauce

Love this recipe? Try my 20-Minute BLT Salad With Shrimp & Avocado,  Crispy Garlic Pork Steaks With Green Beans & Leeks, or Kale Chicken & Apple Salad. If you love shrimp try these green onion fritters with Sriracha mayo.

How To Make Surf & Turn Salad – Step Photos

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Made with grilled steak, prawns and creamy garlic and caper dressing, this is a surf and turf salad recipe you have to put in your meal plan. It’s Whole30, paleo and keto-friendly.

1. Pat dry the beef steaks and season with a little salt and pepper on each side. Prepare the prawns, asparagus, zucchini, and tomatoes and set aside.
2. Sprinkle the green vegetables and prawns with a little salt and pepper as well. Season the prawns with a little paprika (it gives it a lovely colour).
3. Mix the dressing ingredients in a bowl and set aside.
4. Heat a large frying pan over high heat and add 1.5 tablespoons of oil. Once really hot, add the steaks and asparagus spears. Cook the steaks for 3.5 minutes on each side and asparagus for about 2 minutes each side. Remove asparagus before the steaks.
5. In another frying pan, grill the zucchini slices over medium-high heat for 2 minutes each side, or until golden brown. Once cooked, set aside as well.
6. Remove the cooked steaks to a cutting board and allow to rest of a few minutes.
7. In the meantime, keep the large frying pan over high heat and add the prawns. If needed, add a little more oil. Cook for 2 minutes each side and remove from the heat.
8. To assemble the salad, place the salad leaves on a large platter and scatter half of the zucchini, asparagus and cherry tomatoes over the top. Slice the steaks into thin strips and scatter them over the salad.
9. Top the steak with the remaining vegetables and then place the grilled prawns on top. Drizzle with the dressing and sprinkle with chopped chives.

Nutrition

• Serving Size: One third of everything
• Calories: 577
• Sugar: 5.8 g
• Sodium: 570.5 mg
• Fat: 43.7 g
• Carbohydrates: 11.3 g
• Fiber: 4.9 g
• Protein: 36.9 g
• Cholesterol: 124.8 mg

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Sheet Pan Salmon & Green Vegetables With Herb Garlic Sauce

This healthy and nutritious sheet pan baked salmon with herb & garlic sauce and green vegetables is quick and easy and suitable for paleo, keto, whole30 and AIP diets.

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Not sure if you’ve noticed, but I’ve been obsessed with quick and easy sheet pan meals recently. You might have tried my chorizo, chicken and asparagus bake, this quick and easy baked spiced cod with Brussels sprouts, my mushroom with balsamic chicken and onions, or my Italian sheet pan baked eggs. Today, I’m giving you a nutritious, delicious, super food packed meal of baked salmon with zesty herb and garlic sauce and green vegetables.

This sheet pan meal ticks so many boxes: paleo, keto, AIP and Whole30 friendly, it’s a perfect meal for anyone doing a reset. It has loads of green veggies, it has omega-3s rich fish, it’s quick and easy, and most importantly, it’s full of flavour.

 

Cook’s notes

I am using salmon fillets because I love oily fish and my partner really likes this particular type of fish. You can use any other part of salmon, like salmon steaks which are cheaper, or any other fish that suits your budget and location.

You can also make this with prawns or chicken instead of fish. For prawns, start baking the vegetables earlier and add the prawns in the last 5 minutes as they don’t need much time to cook. For chicken, it’s the other way around. Slice the chicken fillets into thinner strips and bake for 5 minutes before adding the vegetables, then cook for 15 more minutes together, so a total of 20 minutes for thin strips of chicken.

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Popular Recipe Shrimp Tomato & Avocado Salad Stacks

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Description

This healthy and nutritious sheet pan baked salmon with herb & garlic sauce and green vegetables is quick and easy and suitable for paleo, keto, whole30 and AIP diets.

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For the sauce

For the rest

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1. Preheat the oven to 200 C / 400 F.
2. Mix together the sauce in a small bowl and set aside.
3. Grease a large sheet pan or flat-ish baking tray with about a tablespoon of olive oil and place the salmon fillets in the middle, leaving about an inch of space in between. Spread even amounts of the sauce over the top of each salmon fillet.
4. Scatter the green vegetables around and in between the fillets, overlapping each other is fine. Drizzle the vegetables lightly with olive oil (about 2 tablespoons) and the juice of half of the remaining lemon. Sprinkle with a few pinches of sea salt and pepper.
5. Place the tray in the oven for 15 minutes, rotating halfway if your oven is slightly uneven in temperature (like mine).
6. Serve while hot with any additional vegetables, salads, or starchy carbs, if you needed.

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Nutrition

• Serving Size:
• Calories: 403
• Sugar: 4.4 g
• Sodium: 458.2 mg
• Fat: 22.2 g
• Saturated Fat: 3.4 g
• Carbohydrates: 14.8 g
• Fiber: 5.5 g
• Protein: 41.7 g
• Cholesterol: 82.9 mg

Keywords: Salmon, Sheet Pan, Dinner, Asparagus, Sprouts, Healthy, Gluten-Free, Low-Carb, Keto

 

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