Pumpernickel-Salmon Salad

• Olive oil
• 8 slices pumpernickel bread (preferably whole grain)
• 1/2 tsp. seasoned salt
• 1 lb. fresh salmon fillet (or two 6-ounce cans, drained*)
• 2 Tbsp. drained capers
• 2 Tbsp. chopped fresh dill
• 1/2 cup red wine vinegar
• 4 tsp. Dijon mustard
• 1 tsp. olive oil
• 8 leaves red lettuce

Preheat oven to 400 degrees.

Cut the pumpernickel bread into 1/2-inch cubes (4 cups). Coat a large baking sheet with olive oil spray. Place bread cubes on baking sheet; spray with olive oil and sprinkle with seasoned salt. Bake 10 minutes, until toasted.

Meanwhile, put salmon in a shallow, microwave-safe dish (*skip the cooking step when using canned). Cover with plastic and microwave on high 3 minutes, until fish is fork-tender, rotating dish halfway through cooking.

Using two forks, break up fish into 2-inch pieces. Discard skin and transfer salmon to a large bowl. Add capers and dill; toss to combine.

To prepare vinaigrette, in a small bowl whisk together vinegar, mustard and olive oil. Pour half of the mixture over salmon and toss to coat. Add bread cubes; toss to combine.

Arrange lettuce on four plates. Top with pumpernickel-salmon mixture. Drizzle remaining vinaigrette over top.

Nutritional Information: (per serving)

Calories: 339

Protein: 28 g

Fiber: n/a

Carbs: 33 g

Fat Total: 10.5 g

Saturated Fat:1.5g

Stir-Fried Vegetables with Salmon

Recommended by Carrie Wiatt


* 1 cup Chinese cabbage, julienned
* 1 cup bok choy, julienned
* 1 cup bean sprouts
* 1 cup Chinese long green beans
* 1/2 cup carrots, julienned
* 1 tsp. ginger root, chopped
* 1 tsp. garlic, chopped
* 1 tsp. soy sauce
* 1/2 tsp. sesame oil
* 1 Tbsp. chicken stock
* 8 oz. salmon fillet, grilled

Grill salmon for 3 minutes on each side, finish in a 350-degree oven for 5 minutes (while cooking Chinese vegetables). Heat wok and add sesame oil. Then, add long green beans, followed by carrots, bean sprouts, cabbage, bok choy, ginger, and garlic. Sauté over medium heat for 1 minute. Add chicken stock and soy sauce and cook until vegetables are tender. Serve immediately accompanied by grilled salmon. Serves 2.
Preparation Time: 15 minutes

Cooking Time: 11 minutes
Nutritional Information: (per serving)

Calories: 290
Protein: 27 g
Fiber: 6 g
Carbs: 12 g
Fat Total: 14 g
Saturated Fat: 3 g

Barbecued Salmon

1/4 cup orange juice
2 Tbsp. fresh lemon juice
2 Tbsp. light brown sugar
4 tsp. chili powder
1 tsp. ground cumin
1 tsp. salt
Pinch cayenne pepper
4 (6-ounce) salmon fillets, about 1-inch thick

In a small bowl, whisk together orange juice, lemon juice, brown sugar, chili powder, cumin, salt, and cayenne. Marinate salmon in the orange juice mixture for 20 minutes to an hour. Place fillets on a hot grill. Grill for 15 minutes, coating occasionally with marinade, until a fork can be easily inserted into the salmon.

Makes 8 servings.
Preparation Time: 30 to 70 minutes
Cooking Time: 15 minutes

Nutritional Information: (per serving)
Calories: 194
Protein: 20 g
Fiber: 0 g
Carbs: 3 g
Fat Total: 11 g
Saturated Fat: 2 g