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EatingWell: Seafood chopped salad is easy, healthy and delicious

By Carolyn Casner, EatingWell on

Published in Variety Menu

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.

Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

Serves 4

Active Time: 30 minutes

Total Time: 30 minutes

1 pound salmon fillet

1/2 cup low-fat plain yogurt

1/4 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

1 medium clove garlic, minced

1/4 teaspoon ground pepper

 

8 cups chopped curly kale

2 cups chopped broccoli

2 cups chopped red cabbage

2 cups finely diced carrots

1/2 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, 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.

Recipe nutrition per serving: 409 1/3 Calories, Total Fat: 24 1/5 g, Saturated Fat: 4 1/5 g, Cholesterol: 62 4/5 mg, Carbohydrates: 18 2/3 g, Fiber: 5 4/5 g, Total Sugars: 7 g, Protein: 31 7/8 g, Sodium: 356 2/5 mg, Potassium: 1151 3/5 mg, Iron: 2 2/3 mg, Folate: 145 2/3 mcg, Calcium: 235 2/5 mg, Vitamin A: 10301 7/8 IU, Vitamin C: 109 1/2 mg

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(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)

©2020 Eating Well, Inc. Distributed by Tribune Content Agency, LLC.

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