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Salmon Salad on Arugula

Photo: Iain Bagwell; Styling: Cindy Barr

 

Hands-on time 15 mins
Total time 1 hr, 15 mins
Yield Serves 4 (serving size: 1 cup arugula and 2/3 cup salmon mixture)
One serving of this tasty fresh fish salad packs in a full day's worth of omega-3 fatty acids. Keep refrigerated in an airtight container up to two days.

Ingredients

  • 4 (6-ounce) salmon fillets, skinned
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons olive oil, divided
  • 2 tablespoons fresh lemon juice, divided
  • 2 tablespoons plain fat-free Greek yogurt
  • 2 tablespoons crème fraîche or sour cream
  • 2 tablespoons thinly sliced fresh basil
  • 4 teaspoons capers, rinsed, drained, and chopped
  • 4 cups baby arugula leaves
  • 1 cup very thinly vertically sliced red onion

Nutrition Information

  • calories 354
  • fat 19.4 g
  • satfat 4.6 g
  • monofat 8.6 g
  • polyfat 4 g
  • protein 38 g
  • carbohydrate 5 g
  • fiber 1 g
  • cholesterol 97 mg
  • iron 1 mg
  • sodium 297 mg
  • calcium 65 mg

How to Make It

  1. Sprinkle salmon evenly with salt and pepper. Heat a medium nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add salmon; cook 6 minutes on each side or until desired degree of doneness. Cool to room temperature; flake with a fork.

  2. Combine salmon, 1 table­spoon juice, yogurt, and next 3 ingredients (through capers) in a medium bowl. Refrigerate 30 minutes or up to 3 hours.

  3. Combine remaining 1 tablespoon oil, remaining 1 tablespoon juice, arugula, and onion in a bowl. Toss gently to coat. Divide arugula mixture evenly among 4 plates. Top evenly with salmon mixture.

Cook's Notes

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.