Food + Fitness with Medicine
Chopped Salad with Salmon
Serving Size | Calories | Protein | Saturated Fat | Sodium | Carbohydrate | Fiber | Added Sugars |
|---|---|---|---|---|---|---|---|
3 cups salad, 3-4 oz. salmon | 409 | 32g | 4g | 356mg | 19g | 6g | 0g |
A nutrient-packed salmon salad with kale, broccoli, cabbage & carrots, topped with creamy garlic yogurt dressing. High-protein & heart-healthy.
Ingredients
1 pound salmon fillet
½ cup low-fat plain yogurt
½ cup mayonnaise
2 tablespoons lemon juice
2 tablespoons grated Parmesan cheese
1 tablespoon finely chopped fresh parsley
1 tablespoon snipped fresh chives
2 teaspoons reduced-sodium tamari or soy sauce
1 medium clove garlic, minced
½ teaspoon ground pepper
8 cups chopped curly kale
2 cups chopped broccoli
2 cups chopped red cabbage
2 cups finely diced carrots
½ cup sunflower seeds, toasted
Preparation
Wash hands thoroughly with soap and water before you begin cooking; be sure to re-wash hands after handling raw meat.
Arrange the rack in the upper third of the oven. Preheat broiler to high. Line a baking sheet with foil.
Place salmon on the prepared baking sheet, skin-side down. Broil, rotating the pan from front to back once, until the salmon is opaque in the center, 8 to 12 minutes. Cut into 4 portions.
Meanwhile, whisk yogurt, mayonnaise, lemon juice, Parmesan, parsley, chives, tamari (or soy sauce), garlic, and pepper in a small bowl.
Combine kale, broccoli, cabbage, carrots, and sunflower seeds in a large bowl. Add ¾ cup of the dressing and toss to coat. Divide the salad among 4 dinner plates and top each with a piece of salmon and about 1 tablespoon of the remaining dressing.