Healthy Salmon Salad

salmon salad
razmarinka/Istockphoto
Total Time 5 min
Prep 5 min, Cook 0 min
Yield 4 servings (169 calories each)

Are you tired of tuna salad? Whether in a sandwich or a scoop atop a salad, tuna can get a bit boring after a while. Next time you are looking for a fish salad, try salmon! Not only does this fish taste quite different, but salmon also has many nutritional advantages over tuna. This recipe calls for canned salmon but you can also use ​fresh, cooked salmon if you prefer (or have leftover in the fridge).

Another way salmon salad is better for you is that you don't need nearly as much mayonnaise for salmon salad as tuna since salmon is naturally oily. (This recipe calls for light mayo to keep the fat and calorie count even lower.) To optimize the health factor, serve this salad in a sandwich with healthy bread such as flax meal bread, or on top of a green salad, or stuffed into a tomato or avocado. It is also delicious in a lettuce wrap.

Ingredients

  • 1 (16-ounce) can salmon, drained
  • 1/4 cup minced 
  • onion
  • 1 medium stalk
  • celery, minced (including leaves)
  • 1/4 cup light mayonnaise 
  • 1/3 cup sugar-free pickle relish (see note below)
  • About 3 tablespoons chopped fresh herbs, if desired

Preparation

  1. Place the salmon in a bowl and break up with a fork.
  2. Add the remaining ingredients and gently mix all together.

Ingredient Notes and Additional Recipes

Salmon has more nutritional value than tuna—it has 3 times the omega-3 fat, plus twice the vitamin E, 3 times the folate, and a full day's supply of vitamin D. Canned salmon is also a good source of calcium, with a 4-ounce serving having about 250 milligrams of calcium (this is because canned salmon contains edible softened bones, which are very nutrient-dense, containing many minerals).

A good brand of sugar-free sweet pickle relish is Mt. Olive, which may be available at your local supermarket. But if you can't find sugar-free sweet relish, you can use dill relish or chopped up dill pickle and sweeten—if you wish—with a natural sweetener.

If you would like to add chopped herbs, dill, chives, parsley, and tarragon all work well. Either use one kind on its own or try a combination.

If you like this recipe, you may want to try tuna walnut salad—the touch of cinnamon in this recipe elevates it above the usual ordinary tuna salad. Healthier deviled eggs bring all the flavors of the classic recipe with a lower calorie count. And instead of the same old potato salad, bring this cauliflower "potato" salad to your next picnic or cookout. It has all the flavors of potato salad, but it so much healthier.

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