Assessment
Superfood Chopped Salad With Salmon & Creamy Garlic Dressing
Curly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.
Prep/Cook Time: 30 Minutes, Servings: 4
Ingredients
- 1 pound salmon fillet
- ½ cup low-fat plain yogurt
- ¼ cup mayonnaise
- 2 tablespoons lemon juice
- 2 tablespoons grated Parmesan cheese
- 1 tablespoon finely chopped fresh parsley
- 1 tablespoon snipped fresh chives
- 2 teaspoons reduced-sodium tamari
- 1 medium clove garlic, minced
- ¼ teaspoon ground pepper
- 8 cups chopped curly kale
- 2 cups chopped broccoli
- 2 cups chopped red cabbage
- 2 cups finely diced carrots
- ½ cup sunflower seeds, toasted
Directions
- Arrange rack in upper third of oven. Preheat broiler to high. Line a baking sheet with foil.
- Place salmon on the prepared baking sheet, skin-side down. Broil, rotating the pan from front to back once, until the salmon is opaque in the center, 8 to 12 minutes. Cut into 4 portions.
- Meanwhile, whisk yogurt, mayonnaise, lemon juice, Parmesan, parsley, chives, tamari, garlic and pepper in a small bowl.
- Combine kale, broccoli, cabbage, carrots and sunflower seeds in a large bowl. Add ¾ cup of the dressing and toss to coat. Divide the salad among 4 dinner plates and top each with a piece of salmon and about 1 tablespoon of the remaining dressing.
Nutritional Information
Per Serving: 409⅓ Calories, Total Fat: 24⅕ g, Saturated Fat: 4⅕ g, Cholesterol: 62⅘ mg, Carbohydrates: 18⅔ g, Fiber: 5⅘ g, Total Sugars: 7 g, Protein: 31⅞ g, Sodium: 356⅖ mg, Potassium: 1151⅗ mg, Iron: 2⅔ mg, Folate: 145⅔ mcg, Calcium: 235⅖ mg, Vitamin A: 10301⅞ IU, Vitamin C: 109½ mg
© Dotdash Meredith. All rights reserved. Used with permission.
More Ways to Benefit
- Related Benefit 1
- Related Benefit 2
- Related Benefit 3
- Related Benefit 4
- Related Benefit 5
AARP NEWSLETTERS
Get the Staying Sharp newsletter
Sign up for the latest on brain health, featuring articles, activities, recipes, games and more!
Benefits Recommended For You
You’ve reached content that’s exclusive to AARP members.
To continue, you’ll need to become an AARP member. Join now, and you’ll have access to all the great content and features in Staying Sharp, plus more AARP member benefits.
Already a Member? Login
More From Staying Sharp
How the Gut Microbiome Affects the Brain
The microorganisms in your gut have a big influence on your mind
Nuts for the Brain Health Benefits
They may be small, but they make a big difference
30-Day Meal Plan to Support Weight Loss Goals
Eat more fiber, lower inflammation and lose weight with this meal plan