Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

1 Review
From: EatingWell.com, December 2018

Curly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 pound salmon fillet
  • ½ cup low-fat plain yogurt
  • ¼ cup mayonnaise
  • 2 tablespoons lemon juice
  • 2 tablespoons grated Parmesan cheese
  • 1 tablespoon finely chopped fresh parsley
  • 1 tablespoon snipped fresh chives
  • 2 teaspoons reduced-sodium tamari or soy sauce
  • 1 medium clove garlic, minced
  • ¼ teaspoon ground pepper
  • 8 cups chopped curly kale
  • 2 cups chopped broccoli
  • 2 cups chopped red cabbage
  • 2 cups finely diced carrots
  • ½ cup sunflower seeds, toasted

Preparation

  • Prep

  • Ready In

  1. Arrange rack in upper third of oven. Preheat broiler to high. Line a baking sheet with foil.
  2. Place salmon on the prepared baking sheet, skin-side down. Broil, rotating the pan from front to back once, until the salmon is opaque in the center, 8 to 12 minutes. Cut into 4 portions.
  3. Meanwhile, whisk yogurt, mayonnaise, lemon juice, Parmesan, parsley, chives, tamari (or soy sauce), garlic and pepper in a small bowl.
  4. Combine kale, broccoli, cabbage, carrots and sunflower seeds in a large bowl. Add ¾ cup of the dressing and toss to coat. Divide the salad among 4 dinner plates and top each with a piece of salmon and about 1 tablespoon of the remaining dressing.

Nutrition information

  • Serving size: about 3 cups salad plus 3-4 oz. salmon
  • Per serving: 409 calories; 24 g fat(4 g sat); 6 g fiber; 19 g carbohydrates; 32 g protein; 146 mcg folate; 63 mg cholesterol; 7 g sugars; 0 g added sugars; 10,302 IU vitamin A; 109 mg vitamin C; 235 mg calcium; 3 mg iron; 356 mg sodium; 1,152 mg potassium
  • Nutrition Bonus: Vitamin A (206% daily value), Vitamin C (182% dv), Folate (36% dv), Calcium (24% dv)
  • Carbohydrate Servings:
  • Exchanges: 4 fat, 3½ lean protein, 2½ vegetable

Reviews 1

January 16, 2019
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By: Kelly
I like it but my husband hates the lemon garlic dressing, he says it it is way over done.
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