Chef's Salmon Salad Recipe
Salmon is a tasty and nutritious protein alternative from mainline chef salad meats/cheeses. Keep New Year's resolutions and serve the recipe also for lenten meals by treating yourself to this easy and healthy main dish salad. Now about the salmon: fresh grilled would be wonderful, but canned salmon is so handy I usually take the easy way out. I prefer wild red sockeye canned w/bones, because there is nearly 8 times the calcium (600 mg calcium w/bones to 80 mg boneless per 4.4 ounce serving size.) Just drain the salmon, gently remove skin (save it for the cat or dog) and crumble the bones into salmon. NOTE: If this makes too much for your purposes, cut recipe down using “Number of Servings” feature and use remaining fish for Salmon Patties (see Useful Links below.)
Ingredients
- 1 14.75 ounce can wild Alaska red sockeye salmon
- 8 cups salad greens (romaine, spinach, bibb lettuce)
- 3 hard cooked eggs, quartered
- 2 large tomatoes, cut in wedges
- 1 cucumber, sliced
- 1/3 red onion, sliced (or 6 green onions sliced)
- 1or 2 lemons, wedged
- Sprigs of fresh parsley or cilantro for garnish
- Olive oil or preferred low-calorie dressing
- Salt & fresh cracked pepper (optional)
Directions
- Drain salmon well and place in medium size bowl. Remove visible skin. Crumble salmon bones and add back to bowl. Chunk salmon into large pieces with fork.
- Line one large or 6 individual salad plates with salad greens On top make an arrangement of eggs, tomatoes, cucumbers, salmon and onions. Garnish with parsley and lemon wedges.
- To dress salad, on individual serving plates, squeeze lemon wedges over top, drizzle with a little olive oil or preferred low-calorie dressing, and add salt and pepper to taste.
- Yield: 4 generous chef salad servings, or 5 to 6 smaller salad entree size servings.
Useful Links
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 206g | |
| Recipe makes 5 servings | |
| Calories 71 | |
| Calories from Fat 26 | 37% |
| Total Fat 2.94g | 4% |
| Saturated Fat 0.87g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 112mg | 37% |
| Sodium 54mg | 2% |
| Potassium 377mg | 11% |
| Total Carbs 7.67g | 2% |
| Dietary Fiber 2.3g | 8% |
| Sugars 4.27g | 3% |
| Protein 5.02g | 8% |
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Comments
April 3, 2013I like salmon. I like it as simple as just fry in butter :)
This however is a nice recipe to try. Thanks!
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