Poached Salmon and Watercress Salad with Dill-Yogurt Dressing

Gluten Free
Very Healthy
Health score
100%
Poached Salmon and Watercress Salad with Dill-Yogurt Dressing
30 min.
4
319kcal

Suggestions


If you're in search of a healthy yet satisfying meal that doesn't compromise on flavor, look no further than this delightful Poached Salmon and Watercress Salad with Dill-Yogurt Dressing. With a remarkable health score of 100, this recipe is not only gluten-free but also packed with nutrients, making it an excellent choice for lunch or a light dinner. In just 30 minutes, you can whip up this delightful dish that serves four, with each serving only containing 319 calories.

The star of the show is the salmon, beautifully poached to retain its moisture and delicate flavor. Paired with fresh, crisp watercress, vibrant snap peas, and crunchy radishes, this salad is a feast for both the eyes and the palate. The tangy dill-yogurt dressing adds a creamy yet refreshing touch that ties everything together seamlessly.

This dish is perfect for any occasion, whether you're hosting a summer gathering or simply treating yourself to a nutritious meal at home. Embrace the taste of spring and summer with the vibrant flavors of lemon and dill, while enjoying the satiating benefits of omega-3 fatty acids found in salmon. Get ready to indulge in a dish that not only pleases your taste buds but also supports your health goals!

Ingredients

  • 0.8 teaspoon pepper black divided freshly ground
  •  celery stalks cut into 2-inch pieces
  • tablespoons optional: dill fresh divided chopped
  • 0.5 teaspoon horseradish fresh grated
  • teaspoon kosher salt divided
  •  lemon zest divided
  • 0.5 cup yogurt plain low-fat
  • tablespoon olive oil extra virgin extra-virgin
  • 1.5 cups radishes sliced
  • 24 ounce salmon fillet thick ( 2 inches )
  • bunch spring onion whole divided sliced into 1/2-inch pieces, whites left ,
  • ounces sugar snap peas thinly sliced
  • cups watercress thick

Equipment

  • bowl
  • frying pan
  • whisk
  • pot
  • spatula
  • tongs
  • cutting board

Directions

  1. Fill a high-sided skillet or large pot with 6 cups water; add celery, scallion whites, and lemon slices to pot.
  2. 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).
  3. 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.
  4. 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.
  5. Drizzle with dressing; serve.

Nutrition Facts

Calories319kcal
Protein48.28%
Fat42.73%
Carbs8.99%

Properties

Glycemic Index
43.75
Glycemic Load
0.57
Inflammation Score
-9
Nutrition Score
38.61043457363%

Flavonoids

Pelargonidin
27.46mg
Apigenin
0.04mg
Luteolin
0.03mg
Isorhamnetin
0.09mg
Kaempferol
16.15mg
Myricetin
0.14mg
Quercetin
21.15mg

Nutrients percent of daily need

Calories:318.93kcal
15.95%
Fat:14.94g
22.99%
Saturated Fat:2.51g
15.67%
Carbohydrates:7.08g
2.36%
Net Carbohydrates:5.06g
1.84%
Sugar:4.17g
4.63%
Cholesterol:95.39mg
31.8%
Sodium:725.46mg
31.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38g
75.99%
Vitamin K:191.38µg
182.26%
Vitamin B12:5.58µg
93.01%
Selenium:64.19µg
91.7%
Vitamin B6:1.57mg
78.37%
Vitamin B3:13.83mg
69.13%
Vitamin C:51.94mg
62.96%
Vitamin A:2570.25IU
51.4%
Vitamin B2:0.84mg
49.14%
Phosphorus:448.43mg
44.84%
Potassium:1301.59mg
37.19%
Vitamin B5:3.47mg
34.71%
Vitamin B1:0.5mg
33.41%
Copper:0.53mg
26.63%
Magnesium:80.57mg
20.14%
Folate:76.58µg
19.14%
Calcium:187.28mg
18.73%
Manganese:0.34mg
16.94%
Iron:2.29mg
12.71%
Zinc:1.65mg
11.01%
Vitamin E:1.32mg
8.8%
Fiber:2.02g
8.08%
Source:My Recipes