Salmon and Cucumber Boats

Very Healthy
Health score
59%
Salmon and Cucumber Boats
45 min.
4
360kcal

Suggestions


Welcome to a delightful culinary experience with our Salmon and Cucumber Boats! This refreshing dish effortlessly combines the rich flavors of smoked salmon with the crisp, cool texture of cucumber, making it a perfect choice for a light lunch or a sophisticated dinner. In just 45 minutes, you can create a meal that’s not only visually stunning but also packed with health benefits. Each serving boasts a mere 360 calories, making it both a guilt-free indulgence and a satisfying main course.

Imagine the vibrant colors of fresh tomatoes and basil mingling with the zesty orange accents, all perfectly balanced by a dollop of reduced-fat sour cream on top. The combination of savory and citrus flavors will invigorate your taste buds, while the pumpernickel or whole-wheat pita provides a nourishing and appetizing accompaniment. With a health score of 59, this dish stands out as very healthy, ensuring that you can enjoy a lovely meal while keeping your nutrition in check.

Whether you’re hosting a casual gathering or looking to impress at a dinner party, the Salmon and Cucumber Boats are sure to steal the show. Gather your fresh ingredients, and let’s embark on this culinary adventure that celebrates the best of simple, healthy cooking!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  •  cucumber peeled halved lengthwise seeded (or Persian)
  • tablespoons basil fresh chopped
  •  spring onion thinly sliced
  • 1.3 cup cream sour reduced-fat
  • tablespoon olive oil 
  • large cranberry-orange relish 
  • slices pumpernickel bread whole-wheat (or pitas)
  • 0.3 teaspoon salt 
  • ounces salmon smoked cut into 1/2-inch squares
  • 0.3 pound tomatoes diced

Equipment

  • bowl

Directions

  1. Zest orange over a bowl.
  2. Cut away rind. Section orange over bowl, removing membranes and catching juices and sections in bowl.
  3. Mix in salmon, tomato, onions, basil, oil, pepper and salt. Divide salmon mixture evenly among cucumber boats. Top each boat with 1 1/2 teaspoons sour cream.
  4. Serve with bread.
  5. Self

Nutrition Facts

Calories360kcal
Protein19.04%
Fat36.9%
Carbs44.06%

Properties

Glycemic Index
71.38
Glycemic Load
10.92
Inflammation Score
-9
Nutrition Score
29.889130385026%

Flavonoids

Hesperetin
12.53mg
Naringenin
7.24mg
Luteolin
0.09mg
Kaempferol
0.17mg
Myricetin
0.11mg
Quercetin
1.01mg

Nutrients percent of daily need

Calories:359.94kcal
18%
Fat:15.05g
23.15%
Saturated Fat:5.86g
36.63%
Carbohydrates:40.42g
13.47%
Net Carbohydrates:32.46g
11.8%
Sugar:13.8g
15.33%
Cholesterol:34.94mg
11.65%
Sodium:743.65mg
32.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.46g
34.92%
Vitamin K:65.18µg
62.08%
Vitamin C:49.51mg
60.01%
Vitamin D:7.42µg
49.44%
Manganese:0.96mg
48%
Potassium:1282.7mg
36.65%
Folate:145.13µg
36.28%
Selenium:24.73µg
35.33%
Copper:0.68mg
33.84%
Phosphorus:320.15mg
32.01%
Fiber:7.96g
31.84%
Magnesium:114.11mg
28.53%
Vitamin B12:1.69µg
28.14%
Vitamin B6:0.54mg
26.76%
Vitamin B1:0.38mg
25.57%
Calcium:240.34mg
24.03%
Vitamin B2:0.41mg
23.92%
Vitamin A:1158.34IU
23.17%
Vitamin B5:2.09mg
20.9%
Vitamin B3:3.61mg
18.05%
Iron:2.94mg
16.32%
Zinc:2.1mg
14%
Vitamin E:1.89mg
12.58%
Source:Epicurious