Serves: 4
Preparation Time: 10 minutes
Cooking Time: 5 minutes
Credits: Recipe & Photo – Coles
Published on: TopChefsBiography.com

Top chefs recipes Introduction

The Lime and Chilli Roasted Salmon with Tomato and Melon Salad is a refreshing, flavorful, and protein-rich dish that combines the zesty brightness of lime with the gentle sweetness of melon and tomato. Perfect for warm weather or a light evening meal, this recipe offers a balance of savory, spicy, and fruity notes in every bite.

The crisp skin of roasted salmon contrasts beautifully with the juicy melon-tomato salad, making it a complete and satisfying meal. Simple to prepare yet impressive to serve, this dish is ideal for those who love vibrant, health-conscious recipes that don’t compromise on flavor.

Ingredients

For the Salmon:

• 4 fresh salmon tail portions, skin on (approximately 250 g each)
• ¼ cup (60 mL) olive oil
• ¼ cup (60 mL) lime juice
• 2 garlic cloves, crushed
• 1 long red chilli, seeded and finely chopped (optional)

For the Salad:

• 1 tablespoon white wine vinegar
• 150 g green beans, thinly sliced crossways
• ½ honeydew melon, seeded, peeled, and cut into thin batons
• 100 g gold Perino tomatoes, coarsely chopped
• 100 g red Perino tomatoes, coarsely chopped
• 1 shallot, thinly sliced
• Lime wedges, to serve

Method

1. Prepare the Marinade
   Combine olive oil, lime juice, garlic, and chilli (if using) in a jug. Pour half of the mixture over the salmon in a shallow bowl and toss to coat evenly. Season lightly with salt and pepper. Add the white wine vinegar to the remaining oil mixture and stir to make the dressing.
2. Cook the Salmon
   Heat a non-stick frying pan over medium-high heat. Place the salmon skin-side down and cook for about 3 minutes or until the skin is golden and crisp. Turn the salmon and reduce the heat to medium. Cook for another 1½ to 2 minutes for medium doneness or until cooked to your preference. Transfer the salmon to a plate, cover loosely with foil, and let it rest for 5 minutes.
3. Blanch the Green Beans
   Place the beans in a heatproof bowl and pour over enough boiling water to cover. Let them stand for 3 minutes, then refresh under cold water. Drain well and set aside.
4. Assemble the Salad
   In a large mixing bowl, combine the honeydew melon batons, gold and red tomatoes, blanched beans, and sliced shallot. Drizzle the vinegar mixture over the salad and toss gently to coat.
5. Serve and Enjoy
   Divide the salad among serving plates and top with the rested salmon fillets. Garnish with lime wedges for an extra burst of freshness. Serve immediately.

Health Benefits of Lime and Chilli Roasted Salmon with Tomato and Melon Salad

This colorful dish is more than just a feast for the senses — it’s also packed with nutrients that promote heart health, improve immunity, and enhance overall well-being. Every ingredient contributes something unique, making it a truly wholesome meal.

Salmon – The Omega-3 Superfood

Salmon is one of the richest natural sources of omega-3 fatty acids, essential for heart and brain health.

Health Benefits:

• Reduces inflammation and supports cardiovascular function.
• Promotes brain health and enhances memory.
• High in protein, helping in muscle growth and tissue repair.
• Rich in vitamin D, supporting bone and immune system health.

Lime – The Zesty Immunity Booster

Lime adds a tangy brightness to the dish and provides a powerful source of vitamin C.

Health Benefits:

• Boosts immunity and helps fight infections.
• Aids in digestion and detoxification.
• Promotes glowing skin through its antioxidant properties.
• Enhances iron absorption when combined with leafy greens and fish.

Chilli – The Natural Metabolism Enhancer

Adding chilli not only brings heat but also offers several metabolic and cardiovascular benefits.

Health Benefits:

• Stimulates metabolism and aids in weight management.
• Improves blood circulation and heart function.
• Contains capsaicin, which has anti-inflammatory properties.
• Adds a natural mood-boosting effect.

Honeydew Melon – The Cooling Hydrator

Honeydew melon is refreshing, hydrating, and rich in essential nutrients.

Health Benefits:

• Keeps the body hydrated with its high water content.
• Provides vitamin C for immune health and skin vitality.
• Helps regulate blood pressure due to its potassium content.
• Aids in digestion and detoxification.

Tomatoes – Antioxidant and Heart Health Support

Tomatoes are a staple in healthy diets, known for their lycopene content — a powerful antioxidant.

Health Benefits:

• Reduces the risk of heart disease.
• Improves skin texture and protects against UV damage.
• Supports eye health due to vitamin A.
• Low in calories and rich in fiber for digestive balance.

Green Beans – Source of Fiber and Folate

Green beans add texture and nutrition to the salad while keeping it light.

Health Benefits:

• Rich in dietary fiber for digestive health.
• Contains folate and vitamin K for cell repair and bone strength.
• Supports heart health by lowering cholesterol levels.
• Provides plant-based iron for energy production.

Nutritional Value (Approx. per Serving)

This meal provides a perfect combination of lean protein, healthy fats, and antioxidants, making it an ideal choice for health-conscious individuals.

Why You’ll Love This Dish

The Lime and Chilli Roasted Salmon with Tomato and Melon Salad is a restaurant-quality meal that can be prepared in under 20 minutes. It’s light, refreshing, and full of vibrant flavors — perfect for those who enjoy modern, nutritious cuisine.

You’ll love this recipe if you are:

• Looking for a quick, healthy weeknight dinner.
• Following a high-protein or Mediterranean diet.
• Interested in low-carb, gluten-free meal options.
• Seeking a dish that combines freshness, spice, and elegance.

Top Chef’s Tip

• For a smoky touch, grill the salmon instead of pan-roasting.
• Replace honeydew melon with rockmelon or mango for a tropical twist.
• Add a sprinkle of toasted sesame seeds or crushed nuts for texture.
• Serve with a side of quinoa or couscous for a more filling meal.

Final Thoughts

The Lime and Chilli Roasted Salmon with Tomato and Melon Salad is the ultimate fusion of freshness and flavor. It captures the essence of modern healthy dining — clean ingredients, quick preparation, and balanced nutrition.

With zesty lime, a hint of chilli heat, and the sweetness of melon and tomatoes, this recipe delivers a harmonious blend of taste and health. Whether served as a weekday meal or a special weekend dish, it is sure to impress anyone who appreciates wholesome, vibrant food.