Creamy Salmon, Baby Potato, and Asparagus Salad with Greens and Dill

Symptom check-in

POTS: I had no POTS symptoms today — no dizziness when I stood up, no racing heart, and no trouble breathing with simple exercise.

Vestibular migraine: I had no vestibular migraine symptoms today — no vertigo, no nausea, no vomiting, and no light sensitivity.

Lupus: I had body aches, a low fever, and a red rash across my cheeks today. I wanted something anti-inflammatory today, so I made salmon with asparagus, greens, olive oil, and potatoes.

Disorder safety check

Condition	Works?	Why
POTS	Not specifically targeted	Potatoes provide carbohydrates, but this is not intentionally built as a high-sodium meal
Vestibular migraine	Usually	Mild and easy to keep free of strong acidic or spicy ingredients
Lupus	Yes	Salmon, olive oil, asparagus, leafy greens, and herbs make this anti-inflammatory-leaning
Transplant context	Yes, with care	Cook the salmon completely, wash all greens and herbs thoroughly, and use pasteurized yogurt in the dressing

Recipe

Ingredients

Makes 2 generous servings

Salmon

• 10–12 oz skinless salmon fillet

• 1 tbsp extra-virgin olive oil

• 1/2 tsp kosher salt

• Freshly ground black pepper

• 1/2 tsp dried dill or parsley

Baby potatoes

• 12 oz baby Yukon Gold or small yellow potatoes

• 1/2 tsp kosher salt for the cooking water

• 1 tsp extra-virgin olive oil

• Black pepper

Asparagus

• 1 bunch asparagus

• 1 tsp extra-virgin olive oil

• Pinch of kosher salt

Greens

• 3 cups chopped romaine or butter lettuce

• 1 cup pea shoots, baby arugula, or mixed greens

Creamy dill dressing

• 1/2 cup pasteurized plain Greek yogurt

• 2 tbsp extra-virgin olive oil

• 1 tbsp finely chopped fresh dill

• 1 tbsp finely chopped chives

• 1/2 tsp Dijon mustard

• 1/4 tsp garlic powder

• 1/4 tsp kosher salt

• Freshly ground black pepper

• 1–3 tbsp water to thin

Optional if tolerated:

• 1 tsp lemon juice

Steps

1. Preheat the oven

1. Heat the oven to 400°F.

2. Line a small baking sheet or baking dish with parchment.

3. Place a rack in the center of the oven.

2. Prepare the salmon

1. Pat the salmon dry with paper towels.

2. Place it skin-side down if the skin is still attached.

3. Rub the top with olive oil.

4. Season with:

   • kosher salt

   • black pepper

   • dill or parsley

5. Leave it at room temperature for about 10 minutes while you start the potatoes.

3. Wash the potatoes

1. Put the potatoes in a colander.

2. Rinse under cold running water.

3. Scrub away any visible dirt.

4. Leave the skins on.

If some potatoes are much larger than the others, cut those in half.

4. Boil the potatoes

1. Put the potatoes in a saucepan.

2. Cover with cold water by about 1 inch.

3. Add the salt.

4. Bring to a boil over high heat.

5. Reduce to a steady simmer.

6. Cook for about 12–18 minutes.

They are ready when a small knife slides into the center easily without the potatoes falling apart.

7. Drain thoroughly.

5. Steam-dry the potatoes

1. Return the drained potatoes to the warm empty saucepan.

2. Leave uncovered for 2 minutes.

3. Shake the pan once.

This removes excess surface water so the dressing sticks better.

6. Cut the potatoes

1. Let the potatoes cool just enough to handle.

2. Cut them in half.

3. Cut especially large ones into thick slices.

The photo has substantial pieces rather than tiny diced potato.

4. Toss gently with:

   • 1 teaspoon olive oil

   • black pepper

5. Set aside while still slightly warm.

7. Bake the salmon

1. Put the salmon in the preheated oven.

2. Bake for about 10–14 minutes, depending on thickness.

3. Check the thickest part.

For this character, because of the recent transplant, I would cook the salmon fully rather than leave the center underdone.

4. Remove from the oven.

5. Let it rest for 5 minutes.

8. Flake the salmon

1. Use two forks to break the salmon into large irregular chunks.

2. Do not shred it finely.

The salad looks better when you can still see distinct pieces of salmon.

3. Set aside.

9. Prepare the asparagus

1. Wash the asparagus thoroughly.

2. Snap or cut off the woody ends.

3. Cut the stalks into pieces about 1½–2 inches long.

Keep the tips intact.

10. Cook the asparagus

You want it tender but still green.

1. Heat a skillet over medium-high heat.

2. Add 1 teaspoon olive oil.

3. Add the asparagus.

4. Sprinkle with a small pinch of salt.

5. Cook for 2 minutes, tossing once or twice.

6. Add 1 tablespoon water.

7. Cover the skillet.

8. Steam for 2–3 minutes.

9. Remove the lid.

10. Let any remaining water evaporate.

The asparagus should be:

• bright green

• tender

• still holding its shape

• Remove from the heat and let it cool slightly.

11. Wash and dry the greens

1. Wash the romaine or lettuce thoroughly.

2. Wash the pea shoots or other greens.

3. Dry everything completely in a salad spinner or with clean towels.

4. Tear or chop the lettuce into large bite-size pieces.

Wet lettuce will dilute the dressing.

12. Make the creamy dill dressing

In a small bowl, combine:

• Greek yogurt

• olive oil

• dill

• chives

• Dijon

• garlic powder

• salt

• black pepper

• Stir until smooth.

• Add 1 tablespoon water.

• Stir again.

• Add more water 1 teaspoon at a time until the dressing is thick but pourable.

If using lemon juice, add it now.

The dressing should coat a spoon rather than run off like milk.

13. Taste the dressing

Taste before assembling.

If it needs:

• more salt: add another pinch

• more herb flavor: add dill or chives

• more richness: add olive oil

• thinner texture: add water

• more acidity: add a tiny amount of lemon

For a vestibular-migraine-sensitive day, I would skip the lemon completely.

14. Dress the warm potatoes first

This matters because warm potatoes absorb flavor much better than cold ones.

1. Put the warm potatoes in a large mixing bowl.

2. Add about 2 tablespoons dressing.

3. Toss gently until coated.

Do not mash them.

15. Add the asparagus

1. Add the cooked asparagus to the potatoes.

2. Toss once or twice.

You want the dressing to lightly coat the asparagus without breaking the tips.

16. Add the greens

1. Add the chopped lettuce.

2. Add the pea shoots or other greens.

3. Add another 2–3 tablespoons dressing.

4. Toss gently with salad tongs.

Add more dressing only if needed.

The greens should be creamy and glossy, not drowning.

17. Add the salmon last

1. Add the large salmon pieces.

2. Fold them through the salad gently.

Do not vigorously toss after adding salmon or it will break into tiny flakes.

Keep several pieces visible on top.

18. Adjust the final texture

Look at the salad.

If it seems:

• dry: add another spoonful of dressing

• too thick/heavy: add a teaspoon of water to the remaining dressing before adding more

• underseasoned: add a pinch of salt and black pepper

19. Plate

1. Divide the salad between two wide bowls.

2. Make sure each bowl gets:

   • potatoes

   • asparagus

   • greens

   • several large pieces of salmon

3. Spoon a little extra dressing over the top.

4. Scatter fresh dill or pea shoots over everything.

5. Finish with freshly cracked black pepper.

Serve while the potatoes and asparagus are still a little warm.