Superfood Chopped Salad with Salmon & Creamy Garlic Dressing


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.

Prep Time:
30 mins
Total Time:
30 mins
4 servings


  • 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


  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 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.

    superfood chopped salmon salad

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.

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