Scoopy Salmon Salad

Gluten Free
Health score
35%
Scoopy Salmon Salad
10 min.
2
160kcal

Suggestions


Welcome to a delightful culinary experience with our Scoopy Salmon Salad, a dish that perfectly combines health and flavor. This gluten-free salad is not only quick to prepare, taking just 10 minutes, but it's also a fantastic option for lunch, dinner, or any time you crave a light yet satisfying meal. Each serving is a wholesome 160 kcal, making it a guilt-free choice for those mindful of their calorie intake.

The star of this salad is the boneless, skinless pink salmon, which is not only rich in protein but also packed with omega-3 fatty acids that promote heart health. Paired with crunchy cucumbers, juicy cherry tomatoes, and zesty red onions, this salad bursts with freshness and color. The creamy Dijon mustard and fat-free cream cheese dressing adds a luscious texture while keeping it light and flavorful.

With the addition of capers for a touch of brininess and a squeeze of lemon juice for brightness, every bite is a balanced explosion of taste. Whether you're enjoying it on its own, scooped onto whole-grain crackers, or served alongside a bed of greens, this Scoopy Salmon Salad is sure to become a favorite in your recipe repertoire. Dive into this refreshing dish and experience the perfect harmony of nutritious ingredients and delightful flavors!

Ingredients

  • 0.5 tablespoon capers drained
  • tablespoon cream cheese fat-free room temperature
  • 0.5 cup cucumber chopped
  • tablespoons creamy dijon mustard recommended: Best Foods/Hellmann's Dijonnaise
  • 0.5 cup grape tomatoes quartered
  • teaspoons juice of lemon 
  • 0.3 cup onion red chopped
  • ounces poached pink salmon boneless skinless canned flaked drained
  • Dash salt and pepper black freshly ground

Equipment

  • bowl

Directions

  1. Combine mustard, cream cheese, lemon juice, salt, and black pepper in a bowl. Thoroughly mix until smooth.
  2. Add salmon and stir well.
  3. Add tomatoes, cucumber, red onion, and capers and toss lightly to mix.
  4. Season with additional salt and black pepper, if desired. Dig in!

Nutrition Facts

Calories160kcal
Protein49.83%
Fat35.03%
Carbs15.14%

Properties

Glycemic Index
72
Glycemic Load
0.92
Inflammation Score
-6
Nutrition Score
16.196521707203%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.32mg
Isorhamnetin
1mg
Kaempferol
2.79mg
Myricetin
0.06mg
Quercetin
7.75mg

Nutrients percent of daily need

Calories:159.75kcal
7.99%
Fat:6.17g
9.49%
Saturated Fat:0.96g
6%
Carbohydrates:5.99g
2%
Net Carbohydrates:4.24g
1.54%
Sugar:3.13g
3.47%
Cholesterol:47.86mg
15.95%
Sodium:324.37mg
14.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.74g
39.48%
Selenium:36.75µg
52.5%
Vitamin B12:2.79µg
46.5%
Vitamin B6:0.78mg
39.21%
Vitamin B3:7.06mg
35.32%
Phosphorus:255.77mg
25.58%
Vitamin B2:0.38mg
22.43%
Potassium:633.58mg
18.1%
Vitamin B1:0.26mg
17.27%
Vitamin B5:1.68mg
16.81%
Copper:0.29mg
14.46%
Vitamin C:9.73mg
11.79%
Magnesium:44.98mg
11.24%
Folate:40.97µg
10.24%
Manganese:0.18mg
8.94%
Vitamin A:387.41IU
7.75%
Fiber:1.76g
7.03%
Iron:1.19mg
6.63%
Calcium:65.55mg
6.55%
Zinc:0.94mg
6.26%
Vitamin K:6.23µg
5.94%
Vitamin E:0.29mg
1.97%