Power Up: Salmon

Whether fresh, frozen or canned all types of salmon provide a good source of high quality protein and the heart healthy omega-3 fatty acids.

Power Up: Salmon

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Salmon, Snow Pea and Potato Salad

– Ingredients-

 

4 servings

1 pound red potatoes, cut into bite-size chunks
6 ounces snow peas, strings removed
3/4 cup water
1 stalk lemongrass, thinly sliced, or 3 strips of lemon zest
3/4 pound skinless salmon fillet, in 1 piece
2 tablespoons light mayonnaise
2 tablespoons fresh lemon juice
1 tablespoon reduced-sodium soy sauce
1/4 teaspoon salt
1/4 cup minced dill
10 ounces frozen corn kernels, thawed
6 cups torn mixed salad greens

– Directions –

 

  1. In a vegetable steamer, steam the potatoes until firm-tender, 7 to 10 minutes.  Add the snow peas during the last 1 minute of cooking time.
  2. Meanwhile, in a small skillet, bring the water and lemongrass to a boil over medium heat. Add the salmon, reduce to a simmer, cover, and cook until the fish just flakes when tested with a fork, about 7 minutes.
  3. With a slotted spatula, transfer the salmon to a plate and set aside to cool. Strain the poaching liquid and reserve 1/2 cup. When cool enough to handle, pull off and discard the salmon skin and cut the flesh into bite-size chunks.
  4. In a large bowl, whisk together the reserved poaching liquid, the mayonnaise, lemon juice, soy sauce, and salt. Stir in the dill.
  5. Add the potatoes, snow peas, and corn, tossing to coat with the dressing. Gently fold in the salmon. Serve the salmon salad on a bed of greens. The salad can be warm, at room temperature, or chilled.
– Nutritional Analysis –

 

Nutrition Information (per serving): calories 349  •  total fat 11g (saturated 1.7g)  •  cholesterol 55mg  • dietary fibre 6g  •  carbohydrate 42g  •  protein 35g  •  sodium 400mg  •  folate, niacin, omega-3 fatty acids, potassium, selenium, thiamin, vitamin B12, vitamin B6, vitamin C, vitamin D
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