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Monday, February 4, 2013

Salmon Salad with Dill Vinaigrette

Salmon Salad
with Dill Vinaigrette
Prep: 10 minutes
Yield: 4 servings (serving size: 1 cup salad and 1 slice bread.)

Salmon is a healthy lean protein, full of omega-3 fatty acids. 
Instead of French bread, serve with a multi-grain baguette or eliminate the Bread and Salt completely.
 
Ingredients
  1.     2 tablespoons chopped fresh dill
  2.     1 tablespoon honey
  3.     1/4 cup fresh lemon juice
  4.     1/8 teaspoon black pepper
  5.     1/8 teaspoon salt
1 tablespoon olive oil
2 (6 ounce) cans boneless skinless pink salmon
1 cup chopped red bell pepper
  1.     1 cup chopped cucumber
  2.     1/2 cup chopped red onion
  3.     1/4 teaspoon black pepper
  4.     4 (1-ounce) slices French bread
  5.     1/4 cup chopped pitted kalamata olives
  6.     1/4 teaspoon salt


Preparation
 
1.
For the Vinaigrette:
  • Combine first 5 vinaigrette ingredients (through black pepper) in a medium bowl.
  • Add oil and stir well with a whisk. 
  • Set aside.

2. For the Salad:
  • Flake Salmon with a fork into a large bowl. 
  • Add the next 6 ingredients (through black pepper) and
  • stir gently to combine.
  • Toss salad with the vinaigrette immediately before serving.
  • Use a slotted spoon to serve.
Nutritional Information
  • Calories per serving:    303
  • Fat per serving:    13g
  • Saturated fat per serving:    2g
  • Monounsaturated fat per serving:    6g
  • Polyunsaturated fat per serving:    3g
  • Protein per serving:    18g
  • Carbohydrates per serving:    28g
  • Fiber per serving:    2g
  • Cholesterol per serving:    20mg
  • Iron per serving:    2mg
  • Calcium per serving:    221mg 
  • Sodium per serving:    525mg

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