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Poached Salmon and Watercress Salad with Dill-Yogurt Dressing

This simple salad is a delicious choice for a quick and easy weeknight meal. The salmon and dill-yogurt dressing pair perfectly together.

Health APRIL 2011

  • Yield: Makes 4 servings (serving size: 2 cups salad, 6 ounces salmon, and 2 tablespoons dressing)
  • Cook time:15 Minutes
  • Prep time:15 Minutes

Ingredients

  • 1 celery stalk, cut into 2-inch pieces
  • 1 bunch scallions, greens sliced into 1/2-inch pieces, whites left whole, divided
  • 1 lemon, halved: cut half into slices, zest and juice remaining half (1/2 teaspoon zest, 1 tablespoon juice), divided
  • 1 teaspoon kosher salt, divided
  • 3/4 teaspoon freshly ground black pepper, divided
  • 4 (6-ounce) salmon fillets, skinned (about 2 inches thick)
  • 1/2 cup plain low-fat yogurt
  • 2 tablespoons chopped fresh dill plus 1/2 cup fronds, divided
  • 1/2 teaspoon grated fresh horseradish
  • 1 tablespoon extra-virgin olive oil
  • 2 bunches watercress, thick stems removed (about 8 cups)
  • 1 cup sugar snap peas, thinly sliced crosswise (3 ounces)
  • 1 small bunch radishes, sliced (1 1/2 cups)

Preparation

1. Fill a high-sided skillet or large pot with 6 cups water; add celery, scallion whites, and lemon slices to pot. Add 1/2 teaspoon salt and 1/2 teaspoon pepper. Bring to a boil over high heat; cover, reduce heat, and simmer. Cook until fragrant (8-10 minutes). Add salmon (water should just cover fillets) to pot; cover and gently simmer until fish is opaque (5-8 minutes). With tongs or a fish spatula, remove salmon from broth; set aside on a cutting board to cool.

2. While fish is poaching, make the dressing: In a medium bowl, combine yogurt, chopped dill, horseradish, lemon zest, lemon juice, oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper, whisking well. Arrange watercress, snap peas, radishes, and dill fronds on 4 plates; top with salmon, and sprinkle with scallion greens. Drizzle with dressing; serve.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 357
  • Fat: 16g
  • Saturated fat: 3g
  • Monounsaturated fat: 7g
  • Polyunsaturated fat: 5g
  • Protein: 43g
  • Carbohydrate: 9g
  • Fiber: 3g
  • Cholesterol: 109mg
  • Iron: 3mg
  • Sodium: 432mg
  • Calcium: 206mg
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Poached Salmon and Watercress Salad with Dill-Yogurt Dressing recipe

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