Low-Calorie Post-Workout Recipe: Blackened Salmon Salad

Fitness Tips

Low-Calorie Post-Workout Recipe: Blackened Salmon Salad

Don't get excited just because our latest recipe comes in at under 400 calories -- get excited because of all the health benefits of salmon! A classic and tasty salad companion, salmon also packs Omega-3 fatty acids, protein, vitamins, and minerals like selenium.

This low-calorie salad also features basil cream dressing. Among the health benefits of basil are DNA protection, anti-bacterial properties, and the improvement of cardiovascular health (as nutrients in basil improve blood flow). With salmon and basil, how could you go wrong?

Need more low-calorie recipes? Take a look at all the others.

Ingredients

  • 10 medium-sized basil leaves
  • 1/4 cup nonfat plain yogurt
  • 2 tablespoons low-fat mayonnaise
  • 1 tablespoon finely chopped shallots
  • 1/2 clove garlic
  • 1 1/2 tablespoons fresh lime juice
  • 1 teaspoon honey
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon ground cumin
  • 1 1/2 tablespoons water
  • 1 head romaine hearts, chopped
  • 1/2 green bell pepper, chopped
  • 1 small cucumber, chopped
  • 10 cherry tomatoes, halved
  • 1/4 cup chopped red onion
  • 2 (6 oz.) skinless salmon filets
  • 1 tablespoon or more blackening seasoning
  • Olive oil spray

Directions

Makes two salads.

To make the dressing, add the basil, yogurt, mayonnaise, shallots, garlic, lime juice, honey, kosher salt, black pepper, cumin and water to a small food processor or blender. Blend until smooth. Refrigerate.

Divide the romaine, bell pepper, cucumber, tomatoes and red onion between 2 plates. Refrigerate.

Season the salmon on both sides with kosher salt and pepper. Lightly sprinkle both sides with blackening seasoning. Heat a barbecue grill to medium heat. Lightly spray the salmon with olive oil spray to keep it from sticking. Grill the salmon until cooked through, about 3 to 4 minutes per side. Remove from the heat and place one salmon on each salad. Serve with basil cream dressing. Dressing serves 2.

Nutritional Information

Blackened Salmon Salad with Basil Cream Dressing (per serving)

  • Calories 390
  • Protein 39.5g
  • Carbs 24.8g
  • Fiber 6.3g
  • Sugar 13.8g
  • Fat 2.6g
  • Cholesterol 99mg

Author Information

Mary Keelan Williams
Mary Keelan Williams's picture

Mary Keelan Williams is the author of the cooking blog Skinny Decadence and holds a degree in the culinary arts. Due to her 25 years as a flight attendant, she brings a global flair to her creative fusion recipes.

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