MENU

Special Diet Information

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

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
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.


 

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.

Chill.

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