Healthy Salmon Salad Recipe
created by
Darby G. 05/31/2024
"2 cups water 2/3 cups salmon mixed with 2tbs non fat Mayo 2tbs nonfat plain Greek yoghurt chopped celery chives parsley over bed of mixed spinach and arugula. 1/2 cup of cold mixed roasted cherry tomatoes fingerling potatoes sliced cucumbers onion dill marinated in rice vinegar and 1 tsp honey. 2 spears of white asparagus."
"Great job Darby! Your choice of ingredients for dinner is spot on. Keep it up only 3 more to go and youd hit your target!"
See commentsIngredients
- 2/3 cup cooked salmon, flaked
- 2 tablespoons non-fat mayonnaise
- 2 tablespoons non-fat plain Greek yogurt
- 1/2 cup chopped celery
- 2 tablespoons chopped chives
- 2 tablespoons chopped parsley
- 4 cups mixed spinach and arugula
- 1/2 cup roasted cherry tomatoes
- 1/2 cup sliced fingerling potatoes
- 1/2 cup sliced cucumbers
- 1/4 cup chopped onion
- 1 teaspoon dill
- 2 tablespoons rice vinegar
- 1 teaspoon honey
- 2 spears white asparagus
Instructions
- In a large bowl, combine the flaked salmon, non-fat mayonnaise, non-fat Greek yogurt, chopped celery, chives, and parsley. Mix well until all ingredients are evenly coated.
- In a separate bowl, combine the roasted cherry tomatoes, sliced fingerling potatoes, sliced cucumbers, chopped onion, dill, rice vinegar, and honey. Toss to coat the vegetables in the dressing.
- On a serving plate, create a bed of mixed spinach and arugula. Top with the salmon mixture.
- Arrange the marinated vegetables on the side and add the white asparagus spears.
- Serve chilled and enjoy your healthy salmon salad!
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 250 kcal |
| Protein | 20g |
| Carbohydrates | 30g |
| Fiber | 0g |
| Sugar | 4g |
| Added Sugar | 1g |
| Fat | 6g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Salmon Salad Recipe is rich in omega-3 fatty acids from the salmon, which support heart health and reduce inflammation. The combination of leafy greens and vegetables provides essential vitamins, minerals, and fiber, promoting digestive health and keeping you full longer. This dish fits well into Mediterranean and low-carb diets, making it a versatile choice for various eating plans. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a light herbal tea or sparkling water for a refreshing drink.
- Add a sprinkle of feta cheese for extra flavor and creaminess.
- Serve with whole-grain crackers for added crunch and fiber.
Recipe Variations and Adjustments
salmon salad recipe
Keep the recipe as is, focusing on the salmon and vegetable combination.
salmon and spinach recipe
Increase the amount of spinach to 6 cups for a more spinach-forward dish.
cucumber salad recipe
Make the cucumber salad the star by increasing the cucumber to 1 cup and reducing the salmon slightly.
broccoli salad recipe
Add 1 cup of blanched broccoli florets to the salad for extra crunch and nutrients.
FAQs About This Recipe
Can I use frozen salmon for this recipe?
Yes, just ensure it is fully thawed and cooked before using.
How long can I store leftovers of this dish in the refrigerator?
Leftovers can be stored in an airtight container for up to 2 days.
Is this recipe suitable for meal prep?
Absolutely! Just keep the dressing separate until you're ready to eat.
Can I make this recipe vegan?
Yes, substitute the salmon with chickpeas and use vegan mayo and yogurt.
What can I add for extra crunch?
Consider adding nuts or seeds like sunflower seeds or sliced almonds.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Salmon Salad Recipe for its perfect balance of flavor and nutrition. Packed with lean protein from the salmon and fiber from fresh vegetables, it keeps you feeling full and energized throughout the day. This dish is not only easy to prepare but also travel-friendly, making it a great option for busy lifestyles. Plus, with the positive feedback from your health coach, you're on the right track to achieving your weight loss goals!
Recipe created by Fitmate Coach; inspired by Darby G.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"2 cups water 2/3 cups salmon mixed with 2tbs non fat Mayo 2tbs nonfat plain Greek yoghurt chopped celery chives parsley over bed of mixed spinach and arugula. 1/2 cup of cold mixed roasted cherry tomatoes fingerling potatoes sliced cucumbers onion dill marinated in rice vinegar and 1 tsp honey. 2 spears of white asparagus."
"Great job Darby! Your choice of ingredients for dinner is spot on. Keep it up only 3 more to go and youd hit your target!"