Salmon, Cucumber, Dill Salad - 11.66g Carbs, 5.38g Fiber, 4.30g Sugar
From: The George Mateljan Foundation - The World's Healthiest Foods
Salmon, especially Chinook (king) salmon, is a great way to add more
of those hard-to-find omega-3 fatty acids to your Healthiest Way of
Eating. Enjoy!
Prep and Cook Time: 20 minutes
1 1/2 lbs salmon filet, cut into 4 pieces, skin and bones removed
1 Tbsp Dijon mustard
1/2 Tbsp honey
1 large cucumber, peeled (if not organic), cut in half lengthwise, seeds
scooped out, diced in 1/2 inch cubes
1 large ripe fresh tomato, diced
1 medium ripe, but firm avocado, diced in 1/2-inch cubes
2 Tbsp chopped fresh chives (or 2/3 tsp dried chives)
3 medium cloves garlic, pressed
1 1/2 Tbsp chopped fresh dill (or 1 1/2 tsp dried dill weed)
1 PLUS 2 Tbsp fresh lemon juice
1 Tbsp extra virgin olive oil
Salt and cracked black pepper to taste
Press garlic and let sit for 5 minutest to bring out its health-promoting properties.
Preheat broiler on high and place an all stainless steel skillet (be sure
the handle is also stainless steel) or cast iron pan under the heat for
about 10 minutes to get it very hot. The pan should be 5 to 7 inches from
the heat source.
Rub salmon with 1 TBS fresh lemon juice, salt, and pepper.
While pan is heating, mix together cucumber, tomato, avocado, chives,
garlic, and dill in a bowl and set aside.
Whisk together 2 TBS lemon juice, olive oil, salt and pepper in a
separate bowl. Toss with cucumber mix when ready to serve.
Place salmon on hot pan and cook for about 7 minutes, depending upon
thickness. Combine honey and mustard and coat salmon during last 2 minutes
of cooking.
Divide cucumber mixture between 4 plates and serve with salmon.
Serves: 4
Total Weight: 370.54g
Nutrition per Serving:
444.33 Calories, 251.60 Calories from Fat, 54.46 Calories from Saturated
Fat, 37.27g Protein, 11.66g Carbs, 5.38g Dietary Fiber, 0.15g Soluble
Fiber, 0.43g Insoluble Fiber, 4.30g Total Sugar, 2g Monosaccharides,
0.12g Disaccharides, 1.84g Other Carbs, 27.96g Total Fat, 6.05g Saturated
Fat, 10.46g Mono Fat, 4.02g Poly Fat, 0g Trans Fatty Acids, 112.27mg Cholesterol, 70.68mg Calcium, 1.94mg Iron, 168.61mg Magnesium,
1181.27mg Potassium, 179.44mg Sodium
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