Menu Planning & Recipes

Salmon & Walnut Salad*


Servings:
~6
printable version 

Salad Ingredients:

  • 4 cups baby spinach leaves, rinsed and dried
  • 4 cups field greens, rinsed and dried
  • 6 ounces wild Alaskan sockeye salmon, fresh or canned
  • ¼ cup nonfat yogurt, plain
  • 1 can hearts of palm, (8oz dry weight)
  • ½ medium red onion, diced
  • 1 cup walnut halves, chopped
  • ½ cup dried cranberries, sweetened

Dressing Ingredients:

  • 1 cup roasted red peppers, jarred
  • ¼ cup fresh basil leaves
  • 3 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • ¼ teaspoon sea salt
  • ¼ teaspoon black pepper
  • garlic cloves
  • 1 ½ tablespoons honey

Directions:

  1. For Dressing: Simply place red peppers, basil, olive oil, balsamic vinegar, sea salt, pepper, garlic, and honey into a blender or food processor until all ingredients are thoroughly processed into a dressing-like consistency. About 20 seconds. Set aside.
  2. Salmon Mixture: Mix salmon and yogurt in a mixing bowl with a fork until a smooth consistency is achieved. Set aside.
  3. Salad: Place the baby spinach and field greens in a large salad bowl.
  4. Generously coat all the greens with prepared dressing.
  5. Fold in hearts of palm, onion, cranberries, and half of the walnuts. Mix well.
  6. Top the salad with salmon mixture and the remaining half of walnuts. Enjoy.

Nutrition:  (Serving size: 1/6 the recipe)
calories: 366       protein: 15g               total carbohydrate: 24.5g     total fat: 24g
sugars: 15g          sodium: 750mg          dietary fiber: 4.5g                saturated fat: 3.5g

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*Recipe contributed by Robert Summerford, 
Bastyr University Dietetic Internship project Dec. 2011