Salmon Salad with Lemon and Dill
My family couldn’t believe how delicious this humble salad was. Not only is it inexpensive to make and heart-healthy, but it is so versatile. You can serve it over greens, stuff it in a pita, or eat it on crackers. However you serve it, it’s a super combination of tastes. This recipe is adapted from the HEARTy Salmon Salad recipe from City Harvest food rescue program.
- 15 oz. canned salmon use wild salmon if you can find it
- 4 Tbsp. reduced fat mayonnaise or use plain nonfat or low fat yogurt
- 1 lemon juice only (1/4 cup)
- 1 small bunch dill finely chopped (1/4 cup)
- ¼ – ½ yellow onion finely diced (1 cup) or use celery
- 10 oz. frozen peas thawed
Drain the salmon in a colander and discard any skin or bones (thought they are edible and very healthy if you don’t want to discard them.)
In a medium bowl, combine the salmon, mayonnaise or yogurt, lemon juice, dill and onions and stir to combine.
Gently mix in the peas. Serve it immediately or chill the salad until you are ready to serve it, up to 24 hours.
Do Ahead or Delegate: Juice the lemon, chop the dill, dice the onion or celery, thaw the peas, or fully prepare and refrigerate the salad.
Scramble Flavor Booster: Add 1/2 - 1 tsp. fresh lemon zest and 1/4 tsp. freshly ground black pepper to the salad.
Tip: Canned salmon has a variety of health benefits (especially if you mash in the skin)! In addition to being an excellent source of vitamin D, a 3.5 oz. serving has over 1,000 mg. of healthy omega-3 fats.
Nutritional Information Per Serving (% based upon daily values): Calories 220, Total Fat: 10g, 16%; Saturated Fat: 2g, 9.5%; Cholesterol: 69mg, 23%; Sodium: 568mg, 23.5%; Total Carbohydrate: 13g, 4%; Dietary Fiber: 4g, 15.5%; Sugar: 4g; Protein: 25g
Like this recipe? Check out The Scramble's family-friendly meal plans to see just how simple getting dinner on the table can be!
Calories: 250kcalCarbohydrates: 15gProtein: 29gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 2gTrans Fat: 0.04gCholesterol: 91mgSodium: 532mgPotassium: 581mgFiber: 5gSugar: 6gVitamin A: 647IUVitamin C: 43mgCalcium: 329mgIron: 2mg