"Fish, to taste right, must swim three times - in water, in butter, and in wine."--Polish Proverb

Flaked-Salmon Salad Recipe

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This recipe for Flaked-Salmon Salad, by , is from The Team Supreme Figure and Fitness Cookbook Project, one of the cookbooks created at FamilyCookbookProject.com. We help families or individuals create heirloom cookbook treasures.

Amber Krasemann
Added: Monday, March 24, 2008


Serves 4
Prep time: 15 minutes
Cook time: 10-20 minutes

12 ounces boneless salmon fillet (or Chicken of the Sea Salmon in a bag, found near the tuna)
2 cups broccoli florets
1 15.5 ounce can black beans, drained and rinsed
1 cup grape tomatoes
4 cups assorted dark salad greens
1 bunch fresh bail leaves
2 carrots, peeled and shaved into long strips

For the Vinaigrette
1 tbsp. extra-virgin olive oil
bottle fat-free vinaigrette
The juice of 1 large lemon, plus more to taste, if necessary
1 tsp. Dijon mustard

Preheat oven to 400 degrees F. Place the salmon in a small roasting pan. Cook for 10 to 20 minutes, depending on the thickness of the fish (plan on 10 minutes per inch), or until an instant-read thermometer registers 140 degrees F. Remove salmon from oven and set aside. Once salmon cools, flake into bite-size pieces with a fork.
Meanwhile, bring a 2 quart saucepan filled with water to a boil. Add broccoli and boil for 1 minute, or until broccoli turns bright green. Pour into a colander and rinse under cold running water. Shake to remove as much water as possible and place broccoli in a large bowl.
Make vinaigrette by whisking olive oil, fat-free vinaigrette, lemon juice, and Dijon. Toss broccoli with the vinaigrette. Set aside. In another bowl, combine salmon, black beans, and grape tomatoes. Season with salt and pepper, if desired.
Divide salad greens and basil on four plates. Top with broccoli and salmon mixture, garnish with shaved carrots, and serve.

Nutrition per serving:
293 calories
11g fat 2g Saturated fat
29 g Carbohydrates
23 g Protein
10g Fiber
628 mg Sodium

Shape Magazine




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