Salmon Salad with Yoghurt Dressing | HerCanberra

Everything you need to know about canberra. ONE DESTINATION.

Salmon Salad with Yoghurt Dressing

Posted on

Salads are wonderfully versatile meals.

Gone are the days of boring iceberg lettuce and huge chunks of tomato being the token vegetable presence on our plates. Now days, the humble salad can be a complete meal in it’s own right.

The great thing about salads is that you can make them exactly the way you like. Change the vegetables, swap the type of meat that you use, whip up a different style of dressing – the sky’s the limit really!

One of the things that really stands out to me is that you can make a salad completely from minimally processed, whole fresh foods. In the end, it’s this kind of eating that offer us the best nutrition and subsequent health benefits, rather than eating foods that come from a packet.

This recipe for salmon salad with yoghurt dressing is absolutely divine and so so easy to whip up on a busy weeknight. It can be on the table in 20 minutes flat – and you don’t need to cook as quick as Jamie Oliver to meet that deadline either!

Salmon is rich in omega 3, the kind of fat that is essential for your body and shown to offer lots of health benefits. I’ve also added legumes to boost the fibre and offer a source of low GI carbohydrates plus heaps of salad vegetables and lots of flavour.

So here it is, my recipe for a simple salmon salad that you can print below. Enjoy!

Salmon Salad with Yoghurt Dressing

Salmon salad with yoghurt dressing

Serves 4

what you need

400g fresh salmon fillets, skin on
2x 400g cans of 4 bean mix, drained and rinsed
2-3 tbsp fresh chives, finely chopped
the juice of 1 lemon
8 cups of green leafy salad mix, washed and dried
1 yellow capsicum, thinly sliced
1/2 red onion, thinly sliced
1 punnet of cherry tomatoes, sliced in half
200g natural or greek yoghurt
2 tsp wholegrain mustard

what to do

Heat a non-stick frying pan over low heat. Add the salmon, skin side down, and cook for 4-5 minutes or until skin becomes golden. Flip over and cook for another 3-4 minutes. Remove from heat and allow to rest.

Mix the beans, chives, red onion and half the lemon juice in a bowl. Set aside. Next, thoroughly mix the yoghurt, wholegrain mustard and the remainder of the lemon juice. Set aside.

Divide the green leafy salad, capsicum and cherry tomatoes evenly over 4 plates. Next, evenly divide the bean mixture over the 4 plates.

Gently break the salmon apart and divide amongst the plates. Finally top each plate with a generous drizzle of yoghurt dressing and serve. Enjoy!

Nutrition (per serve)

Energy: 2015kJ
Protein: 40g
Carbohydrate (sugar): 34g (11g)
Fat (saturated): 16g (6g)
Fibre: 14g
Sodium: 734g (this is less when canned beans are adequately rinsed)

 

 

Related Posts

One Response to Salmon Salad with Yoghurt Dressing

Leave a Reply

© 2024 HerCanberra. All rights reserved. Legal.
Site by Coordinate.