Healthy Salmon Salad Recipes

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HEALTHY SALMON SALAD



Healthy Salmon Salad image

Plain yogurt adds the creamy texture to the garlic-lemon dressing, tossed with greens and parmesan cheese, then topped with broiled salmon. Times given do not include 30 mins chill time.

Provided by Annacia

Categories     Spring

Time 28m

Yield 4 serving(s)

Number Of Ingredients 15

2 tablespoons olive oil
5 garlic cloves, thinly sliced
2 tablespoons lemon juice
1 tablespoon Worcestershire sauce
1 tablespoon dijon-style mustard
1 tablespoon water
1/2 teaspoon pepper
1/3 cup plain fat-free yogurt
12 ounces boneless salmon fillets (1 inch thick fresh or frozen skinless)
nonstick spray coating
10 cups torn romaine lettuce
1/2 cup thinly sliced red onion
1/4 cup freshly grated parmesan cheese
1 cup cherry tomatoes, halved
1/2 cup pitted ripe olives, halved (optional)

Steps:

  • In a small saucepan heat olive oil over medium-low heat.
  • Cook and stir garlic in hot oil for 1 minute or until garlic is lightly golden.
  • Transfer garlic to a blender container.
  • Add lemon juice, Worcestershire sauce, mustard, water, and pepper.
  • Cover; blend until combined.
  • Reserve 2 tablespoons of garlic mixture; set aside.
  • Add yogurt to remaining garlic mixture in blender.
  • Cover and blend until smooth.
  • Chill until serving time.
  • Thaw salmon, if frozen.
  • Rinse salmon; pat dry.
  • Brush the reserved garlic mixture evenly over salmon.
  • Cover and chill for 30 minutes.
  • Spray the unheated rack of a broiler pan with nonstick coating.
  • Place the salmon on the rack.
  • Broil 4 to 5 inches from heat for 8 to 12 minutes or until salmon flakes easily when tested with a fork, turning once.
  • Meanwhile, in a large bowl toss romaine, onion, and Parmesan cheese with the chilled yogurt mixture.
  • Divide romaine mixture among 4 salad plates. Place one salmon fillet on each salad.
  • Top with tomatoes and, if desired, olives.

Nutrition Facts : Calories 242.7, Fat 12, SaturatedFat 2.6, Cholesterol 50.1, Sodium 222.8, Carbohydrate 12.1, Fiber 3.4, Sugar 5.5, Protein 22.8

CANNED SALMON SALAD



Canned Salmon Salad image

This is actually a modification of my parents' tuna salad recipe. I made it yesterday and enjoyed it so much that I just had to share it. You can eat this salmon salad plain, put it in a sandwich (with or without some romaine lettuce), put it on crackers for a party appetizer, serve it over mixed greens as a salad entrée, or put it on a slice of toast with some good Cheddar cheese and stick it in the toaster oven to make a salmon melt. Enjoy!

Provided by miriyummy

Categories     Salmon Salad

Time 10m

Yield 4

Number Of Ingredients 7

1 (14.75 ounce) can salmon, drained and flaked
1 medium pear - peeled, cored, and diced
1 large hard-boiled egg, chopped
1 stalk celery, diced
1 ½ tablespoons mayonnaise
½ teaspoon onion powder, or more to taste
1 teaspoon curry powder, or more to taste

Steps:

  • Mix salmon, pear, egg, celery, mayonnaise, onion powder, and curry powder together in a bowl.

Nutrition Facts : Calories 256.1 calories, Carbohydrate 7.5 g, Cholesterol 100.4 mg, Fat 13.1 g, Fiber 1.6 g, Protein 26 g, SaturatedFat 2.7 g, Sodium 425.4 mg, Sugar 4.5 g

SUPERHEALTHY SALMON SALAD



Superhealthy salmon salad image

Superhealthy by name, superhealthy by nature: this salad is high in omega-3, iron and calcium and counts as 2 of your 5-a-day

Provided by Good Food team

Categories     Lunch

Time 25m

Number Of Ingredients 9

100g couscous
1 tbsp olive oil
2 salmon fillets
200g sprouting broccoli , roughly shredded, larger stalks removed
juice 1 lemon
seeds from half a pomegranate
small handful pumpkin seeds
2 handfuls watercress
olive oil and extra lemon wedges, to serve

Steps:

  • Heat water in a tier steamer. Season the couscous, then toss with 1 tsp oil. Pour boiling water over the couscous so it covers it by 1cm, then set aside. When the water in the steamer comes to the boil, tip the broccoli into the water, then lay the salmon in the tier above. Cook for 3 mins until the salmon is cooked and the broccoli tender. Drain the broccoli and run it under cold water to cool.
  • Mix together the remaining oil and lemon juice. Toss the broccoli, pomegranate seeds and pumpkin seeds through the couscous with the lemon dressing. At the last moment, roughly chop the watercress and toss through the couscous. Serve with the salmon, lemon wedges for squeezing over and extra olive oil for drizzling, if you like.

Nutrition Facts : Calories 320 calories, Fat 10 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 30 grams carbohydrates, Sugar 14 grams sugar, Fiber 2 grams fiber, Protein 30 grams protein, Sodium 0.88 milligram of sodium

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