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Salmon, Cucumber, Dill Salad

This very summery dish is light and refreshing. The dill complements the rich taste of salmon beautifully. And it can be made in just 15 minutes from start to finish, giving you an easy, and delicious way to enjoy the healthy benefits of salmon with minimal effort. The stovetop cooking method uses no heated oils and seals in the flavor and juices of the salmon. Topped with the low fat mustard sauce you have the perfect healthy salad without compromising flavor.

Salmon, Cucumber, Dill Salad Prep and Cook Time: 20 minutes

Ingredients:
1 lbs salmon filet, cut into 4 pieces, skin and bones removed
1 TBS Dijon mustard
TBS honey
1 large cucumber, peeled, cut in half lengthwise, seeds scooped out, diced in inch cubes, 3 cups
1 large ripe fresh tomato, seeds, excess pulp removed, diced
1 medium ripe, but firm avocado, diced in inch cubes
2 TBS chopped chives
3 medium cloves
garlic, pressed
1 TBS chopped fresh dill
2 + 1 TBS fresh lemon juice
1 TBS extra virgin olive oil
salt and cracked black pepper to taste

Directions:


  1. Mix together cucumber, tomato, avocado, chives, garlic, and dill, in a bowl and set aside.
  2. Whisk together lemon juice, olive oil, salt and pepper in a separate bowl. Toss with cucumber mix when ready to serve.
  3. Preheat a non-stick skillet over medium high heat for 2 minutes. Rub salmon with 1 TBS lemon juice and season with salt and pepper. Place in hot pan bottom side up. (There is no need to use any oil or liquid for this if you use a non-stick pan.) Cook for 2 minutes. This is our Stovetop Searing cooking method.
  4. While cooking, mix together honey and mustard. Turn salmon and spread honey mustard on top of fish. Continue to cook for another 2 minutes, depending on how thick salmon is. You want it pink on the inside. Season with pepper.
  5. Divide cucumber mixture between 4 plates and serve with salmon.

    Serves 4

Healthy Cooking Tips: Choose salmon filets that are cut from the thickest part of the fish. It will be thicker, and moister after cooking. Because stove temperatures vary, it is best to check the salmon for doneness after about 1 minutes after you have turned it. Salmon is best-cooked medium. Insert the tip of a knife into the thickest part of the filet. It should flake, yet still be pink in the center. Also, make sure you don’t toss the cucumber mix with the dressing until you are ready to serve. The salt in the dressing will draw out the water in the cucumbers and dilute the flavor of your salad.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

Salmon, Cucumber, Dill Salad
1.00 serving
444.33 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin D 493.29 IU 123.3 5.0 excellent
tryptophan 0.39 g 121.9 4.9 excellent
omega 3 fatty acids 2.48 g 99.2 4.0 excellent
selenium 62.62 mcg 89.5 3.6 excellent
vitamin B12 (cobalamin) 5.09 mcg 84.8 3.4 excellent
protein 37.27 g 74.5 3.0 very good
vitamin B3 (niacin) 13.74 mg 68.7 2.8 very good
vitamin C 31.22 mg 52.0 2.1 very good
phosphorus 516.22 mg 51.6 2.1 very good
magnesium 168.61 mg 42.2 1.7 good
vitamin B6 (pyridoxine) 0.76 mg 38.0 1.5 good
potassium 1181.27 mg 33.8 1.4 good
vitamin A 1332.39 IU 26.6 1.1 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Salmon, Cucumber, Dill Salad

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