Health

Poached Salmon and Watercress Salad with Dill-Yogurt Dressing

Poached Salmon and Watercress Salad with Dill-Yogurt Dressing Recipe

Ingredients

  • 1 celery stalk, cut into 2-inch pieces
  • 1 bunch scallions, greens sliced into 1/2-inch pieces, whites left whole, divided
  • 1 lemon, halved: cut half into slices, zest and juice remaining half (1/2 teaspoon zest, 1 tablespoon juice), divided
  • 1 teaspoon kosher salt, divided
  • 3/4 teaspoon freshly ground black pepper, divided
  • 4 (6-ounce) salmon fillets, skinned (about 2 inches thick)
  • 1/2 cup plain low-fat yogurt
  • 2 tablespoons chopped fresh dill plus 1/2 cup fronds, divided
  • 1/2 teaspoon grated fresh horseradish
  • 1 tablespoon extra-virgin olive oil
  • 2 bunches watercress, thick stems removed (about 8 cups)
  • 1 cup sugar snap peas, thinly sliced crosswise (3 ounces)
  • 1 small bunch radishes, sliced (1 1/2 cups)

Preparation

1. Fill a high-sided skillet or large pot with 6 cups water; add celery, scallion whites, and lemon slices to pot. 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). 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.

2. 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. Drizzle with dressing; serve.

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  • Prep Time:
  • Cook Time:
  • Yield: Makes 4 servings (serving size: 2 cups salad, 6 ounces salmon, and 2 tablespoons dressing)

Nutritional Information

Calories per serving:357
Fat per serving:16g
Saturated fat per serving:3g
Monounsaturated fat per serving:7g
Polyunsaturated fat per serving:5g
Protein per serving:43g
Carbohydrates per serving:9g
Fiber per serving:3g
Cholesterol per serving:109mg
Iron per serving:3mg
Sodium per serving:432mg
Calcium per serving:206mg

Good to Know

Nutritional powerhouse salmon is rich in protein, heart-helping omega-3 fatty acids, and vitamin D. This salad is light and refreshing, and doesn’t skimp on zesty flavor.

 

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