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Salad Nicoise with Grilled Salmon
UW Health Nutritionist Donna Weihofen offers this delicious French-inspired salad to help you maintain a healthy lifestyle.
This is a French-inspired salad that means "as prepared in Nice." The beauty of the salad lies in its presentation – a medley of color, flavor and texture. The salmon is the best source of omega- 3 fats which fights cancer and heart disease. The beans are a great source of B-vitamins and fiber and the tomatoes are known for cancer-fighting lycopene.
Ingredients1-1/2 pounds small red potatoes1-1/2 pounds fresh green beans4 eggs1-1/2 pounds salmon filletSeasoned salt to taste1 cup black beans, canned, drained and rinsed1 cup great northern beans, canned, drained and rinsed1 cup Nicoise or black olives4 small Roma tomato, quartered1/2 cup capersDressing2 tablespoons red wine vinegar1 tablespoon lemon juice1 tablespoon Dijon mustard1/2 teaspoon sugar1/2 teaspoon salt1/2 teaspoon herbes de Provence or herbs of your choice1/4 cup olive oil1 teaspoon anchovy paste, optional
In a small saucepan, cook potatoes in salted boiling water until tender. Chill under cold running water. Drain and set aside. In a medium saucepan, cook green beans in salted boiling water just until tender. Chill under cold running water. Drain and set aside. In a small saucepan, cook eggs in boiling water for 15 minutes until hard cooked. Chill under cold running water. Peel, cut into quarters and set aside.
Preheat grill to medium heat. Sprinkle salmon with seasoned salt. Grill salmon until brown on all sides and cooked through in the middle. Remove from grill and set aside.
To assemble salad, divide the following ingredients onto 4 individual plates: potatoes, green beans, eggs, salmon, beans, olives, and tomatoes. Sprinkle with capers.
Combine dressing ingredients in a small jar. Cover and shake until well mixed. Pour desired amount of dressing over each salad.
Note: Proportions are suggestions and can be varied according to preference and availability.
Serve it with salmon, tuna, or chicken and a light vignette dressing.
Serves 4
Nutritional Information per serving:
To assemble salad, divide the following ingredients onto 4 individual plates: potatoes, green beans, eggs, salmon, beans, olives, and tomatoes. Sprinkle with capers.
Combine dressing ingredients in a small jar. Cover and shake until well mixed. Pour desired amount of dressing over each salad.
Note: Proportions are suggestions and can be varied according to preference and availability.
Serve it with salmon, tuna, or chicken and a light vignette dressing.
Serves 4
Nutritional Information per serving:
Calories 650
Fat, gm. 23
Protein, gm. 53
Carbs, gm. 60
Cholestrol, mg. 260
Fiber, gm. 15.5
Fat, gm. 23
Protein, gm. 53
Carbs, gm. 60
Cholestrol, mg. 260
Fiber, gm. 15.5