Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Avoid this recipe if you are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Almost anything is edible with a dab of French mustard on it."
-Nigel Slater, Food Writer

The refrigerator light goes on...

Roasting the salmon instead of poaching adds a nice flavor. Create your own variations on this salad: you could use fresh dill along with some lemon and Dijon mustard or fresh basil with a tablespoon of tomato paste.

Green Onions

The terms "green onion" and "scallion" are usually used interchangeably. As if that might not be confusing enough, green onions are also known as spring onions or salad onions. All are white onions that are harvested before they are mature. Scallions are often thought of as less mature, smaller onions.

Green onions are harvested before a bulb develops and this is the best way to determine the difference between the two. Scallions don't form as much of a bulb at the white base. You can use either in a recipe that calls for green onions or scallions, but you may find a wide variety in flavor. Scallions are generally milder, but when buying green onions there is no way to know how strong the flavor is until you actually put them to a taste test.

A single green onion weighs about an ounce and has 51 micrograms of Vitamin K.

Ramps have become very popular lately. Think of them as wild green onions on steroids. They're also known as wild leeks and I've even seen them listed as the Tennessee truffle. They have a stronger flavor - more like garlic and are not cultivated so are usually available only from March to June.

4 ounces green onions = 36 calories, 0g fat, 0g sat fat, 0 mono fat, 2g protein, 8g carbohydrates, 18mg sodium, 0mg cholesterol


Salmon Salad with Mustard and Peas

Servings = 4 | Serving size =about 1 1/2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe can be divisible by 2.

This recipe keeps well, refrigerated, for 4-5 days. Note that cooking time does not include chilling time.

spray olive oil
16 ounces salmon (remove skin and cut into 4 filets)
1/4 cup nonfat Greek yogurt
1 Tbsp coarse ground mustard
1 cup frozen peas
2 large ribs celery (diced)
1/4 tsp dried tarragon
1/2 tsp salt
3 large green onions (sliced thinly crosswise)

Salmon Salad with Mustard and Peas, a healthy recipe from Dr. Gourmet
Place a large skillet in the oven and preheat to 375F.

When the oven comes to temperature, spray the pan with the olive oil and add the salmon. Reduce the heat in the oven to 325F.

Roast the salmon for about 8 minutes, then remove from the oven. Set the salmon aside to cool and then chill in the refrigerator.

When the salmon is chilled, flake the salmon gently and place in a bowl with the yogurt, mustard, peas, celery, tarragon, salt and green onions.

Fold together gently until well blended.


Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 4


Amount Per Serving

Calories 188 Calories from Fat 66
  % Daily Value
Total Fat 7g 12%
    Saturated Fat 1g 4%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 62mg 20%
Sodium 424mg 20%
Total Carbohydrates 4g 1%
    Dietary Fiber 1g 5%
    Sugars 2g  
Protein 23g  
Vitamin A 6% Vitamin C 11%
Calcium 6% Iron 7%
Vitamin K 34 mcg Potassium 732 mg
Magnesium 46 mg