Recipes

Amazing Salmon Salad

Published May 27, 2014
2 minute read

Published May 27, 2014
2 minute read

This salmon salad created by our Registered Dietitian Elle Penner is full of flavor and is packed with protein and heart-healthy omegas. Whether you want to eat it on its own, over baby greens or on a piece of your favorite crusty bread, this fresh salmon salad is perfect for a healthy, office lunch or a quick and easy weeknight meal.

To log this recipe, search the food database for: MyFitnessPal Amazing Salmon Salad

Ingredients

1 pound Salmon, skinless, fresh or frozen & thawed
1 cup Red Seedless Grapes, quartered
1/4 cup Cottage Cheese
1/4 cup Mayonnaise
1/4 cup Greek yogurt
2 tablespoons Chives, chopped and divided
1-2 tablespoons Olive Oil
1 1/4 tablespoons Honey, divided
1/2 teaspoon Dry Mustard
1/2 Lemon

Directions

Preheat oven to 275F. (That’s not a typo. Baking at low temps allows the fat to slowly melt between the layers of fish producing more tender, moist meat.)

Line a rimmed baking sheet with aluminum foil. Brush with 1/2 tablespoon oil. Place salmon fillets, skin side down on prepared baking sheet.

In a small bowl, mix 1/2 tablespoon olive oil, 1/4 tablespoon honey, 1 squeeze of lemon juice, dry mustard and 1 tablespoon chives until well combined. Brush mixture over salmon fillets, dividing equally. Season with sea salt and pepper and let stand for 10 minutes to allow flavors to meld.

Bake salmon until just opaque in center, about 15-18 minutes depending on the thickness of your filets. Meanwhile, mix together another squeeze of lemon juice, cottage cheese, mayonnaise, Greek yogurt, honey and remaining chives until well combined. Fold in grapes.

When salmon has done cooking, cool for 10 minutes and then lightly break up into large chunks. Delicately fold into sauce, being careful not to over mix to preserve chunks of salmon.

Nutrition Information

Serves: 4 | Serving Size: 1/4 of recipe

Per serving: Calories: 350; Total Fat: 17g; Saturated Fat: 3g; Cholesterol: 77mg; Sodium: 319mg; Carbohydrate: 17g; Dietary Fiber: 0g; Sugar: 13g; Protein: 33g

Nutrition Bonus: Potassium: 533mg; Vitamin C: 8%; Vitamin A: 8%; Iron: 5%; Calcium: 5%

Elle Penner, M.P.H., R.D., is the Registered Dietitian and Food & Nutrition Editor at MyFitnesssPal, as well as an active runner and food-enthusiast. For more healthy recipes and fitness inspiration, check out her healthy lifestyle blog and connect with her on Twitter, Facebook and Pinterest.