5 minute meal, with salad, sauce, and seafood!

5 minute meal, salad, sauce, and seafood

I like something light and fresh in the evening, and in the summer I try to put together meals that I don’t require a pot or a flame. This one’s really fast, and really fresh.


5 minute meal, with salad, sauce, and seafood!

serves two!


For the salad:

Start with prewashed salad greens, 2 cups per person. Get them as fresh as you can, I love romaine for this, but any green will work.


For the sauce:

This sauce is like a cross between french and ranch dressing, in my opinion. Super fast to make with lots of swaps if you don’t have something on hand. It makes about 1 cup and is almost thick enough for a dip.

1/2 cup cashews, or hemp hearts, or brazil nuts
1/2 cup fresh red ripe tomato
1 small handful fresh basil, or dill, or chives
1 clove garlic
2 T extra virgin olive oil
2 T white balsamic vinegar, or 1 T apple cider vinegar
1/2 tsp sea salt

  • blend everything together just enough so it is creamy but not quite smooth


For the seafood:

OK – I know grabbing fish out of a can is not the most glamorous way to finish off a meal, but this is a really good quality, tasty, sustainably grown fish in a BPA free can.

1 6.7oz can wild herring fillets – Bar Harbor brand


5 minute meal - salad, sauce, seafood 350When you have all the ingredients assembled, put a couple of cups of salad greens on a plate, arrange half the herring fillets as artfully as you can, and then scatter spoonfuls of thick dressing across the salad.




Unless you want to add some freshly ground pepper and a sprig of fresh dill or fennel, and a wedge of lemon to the plate. Then it might take 6 minutes!


Katherine Miller

Katherine is the founder and CEO of Mbodied.com. As a holistic health coach and master whole-foods chef, she specializes in health mastery for women in their prime, freeing them to fuel the life they love, and make their mark in the world.