Quick Meals Ideas: Low Calorie Recipes: Salmon Salad

Toasted Pumpernickel-Salmon Salad

Prep Time: 5 min.
Cook Time: 10 min.
Servings: 4
 
olive-oil spray 
8 slices pumpernickel bread, preferably whole grain, cut into 1/2-inch cubes (4 cups) 
1/2 teaspoon seasoned salt
1 pound fresh salmon fillet (or two 6-ounce cans, drained)
2 tablespoons drained capers
2 tablespoons chopped fresh dill
1/2 cup red wine vinegar
4 teaspoons Dijon mustard
1 teaspoon olive oil
8 red lettuce leaves  
 
Directions

Preheat oven to 400F. Coat a large baking sheet with olive-oil spray. Place bread cubes on baking sheet; spray with olive oil and sprinkle with seasoned salt. Bake 10 minutes, until toasted. Meanwhile, put salmon in a shallow, microwave-safe dish (skip the cooking step when using canned). Cover with plastic and microwave on high 3 minutes, until fish is fork-tender, rotating dish halfway through cooking.* Using two forks, break up fish into 2-inch pieces. Discard skin and transfer salmon to a large bowl. Add capers and dill; toss to combine. To prepare vinaigrette, in a small bowl whisk together vinegar, mustard and olive oil. Pour half of the mixture over salmon and toss to coat. Add bread cubes; toss to combine. Arrange lettuce on four plates. Top with pumpernickel-salmon mixture. Drizzle remaining vinaigrette over top.

*To poach salmon on stove top: Place fish in a large saucepan and add enough water to cover. Set pan over high heat and bring water to a boil. Once water boils, immediately remove pan from heat. Let stand 10 minutes. Drain and use as directed.

Calories 339
% Fat 28%
g Fat 10.5 g; 1.5 g saturated
% Carbs 39%
g Carbs 33 g
% Protein 33%
g Protein 28 g
g Fiber 5 g
mg Sodium n/a
% Calcium n/a
g Calcium n/a

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