Name: Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
Prep time: 30 min
Total time: 30 min
Ingredients: 1 pound salmon fillet; 0.5 cup low-fat plain yogurt; 0.25 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; 0.25 teaspoon ground pepper; 8 cups chopped curly kale; 2 cups chopped broccoli; 2 cups chopped red cabbage; 2 cups finely diced carrots; 0.5 cup sunflower seeds, toasted

Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

4.6

(5)

5 Reviews

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.

Carolyn Casner

Updated on July 10, 2019

Prep Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Bone Health Diabetes Appropriate Egg Free Healthy Aging Healthy Immunity Heart Healthy High Blood Pressure High Calcium High-Protein Low Sodium Low-Calorie Nut-Free

Jump to Nutrition Facts

Ingredients

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

Directions

Arrange rack in upper third of oven. Preheat broiler to high. Line a baking sheet with foil.
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.
Meanwhile, whisk yogurt, mayonnaise, lemon juice, Parmesan, parsley, chives, tamari (or soy sauce), garlic and pepper in a small bowl.
Combine kale, broccoli, cabbage, carrots and sunflower seeds in a large bowl. Add 3/4 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 Facts (per serving)

409	Calories
24g	Fat
19g	Carbs
32g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size about 3 cups salad plus 3-4 oz. salmon
Calories 409
% Daily Value *
Total Carbohydrate 19g	7%
Dietary Fiber 6g	21%
Total Sugars 7g
Protein 32g	64%
Total Fat 24g	31%
Saturated Fat 4g	21%
Cholesterol 63mg	21%
Vitamin A 10302IU	206%
Vitamin C 110mg	122%
Folate 146mcg	36%
Sodium 356mg	15%
Calcium 235mg	18%
Iron 3mg	15%
Magnesium 97mg	23%
Potassium 1152mg	25%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.