Canned salmon is an often overlooked protein: it keeps for ages in the pantry and it’s inexpensive, easy to use, fast, and doesn’t even require turning on the oven. Just like fresh salmon, canned salmon is loaded with omega-rich fats, which are linked to heart and brain health (plus it has even more calcium than fresh salmon!), which is why I try to make a salmon-centered recipe at least once a week for my family. Of course, this would be great with canned tuna, too.
For the Dressing:
1 cup plain reduced-fat Greek yogurt
1 teaspoon finely grated lemon zest
1 tablespoon fresh lemon juice
2 teaspoons finely chopped fresh mint leaves
Kosher salt and ground black pepper
For the Salad:
2 cups finely chopped fresh flat-leaf parsley
1/2 cup chopped fresh mint
3/4 cup halved cherry tomatoes
1/2 seedless cucumber, peeled and chopped into 1/4-inch pieces
2 cups cooked white beans (homemade; or canned, rinsed)
3 tablespoons fresh lemon juice
2 tablespoons olive oil
3/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
4 cups baby greens
1 cup canned salmon, large bones removed
1. To make the dressing: Whisk together the yogurt, lemon zest and juice, mint, salt, pepper, and 1 tablespoon water. Set aside.
2. To make the salad: Stir the parsley, mint, tomatoes, cucumber, and beans together in a medium bowl. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper until it is thick and creamy. Pour the dressing over the beans and toss to combine.
3. Divide the baby greens among 4 plates and top with the beans. Flake the salmon over the top, and serve drizzled with the yogurt dressing.
Per Serving: Calories 334 / Protein 26g / Dietary Fiber 8g / Sugars 8g / Total Fat 12g
Quick Roast Salmon: A gorgeous piece of wild salmon can give a simple salad or bean side dish instant appeal. Drizzle a few 4-ounce pieces with olive oil and sprinkle with salt and pepper, then roast on a baking sheet at 375°F until it flakes at the edges and gives to light pressure, 7 to 8 minutes.
From Supermarket Healthy by Melissa d'Arabian and Raquel Pelzel, Clarkson Potter 2014.
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