Toasted Pumpernickel-Salmon Salad
Top your salad with a healthy dose of omega-3s.
- 8 slices pumpernickel bread, preferably whole grain, cut into 1/2-inch cubes (4 cups)
- 1/2 teaspoon seasoned salt
- 1 pound fresh salmon fillet (or two 6-ounce cans, drained)
- 2 tablespoons drained capers
- 2 tablespoons fresh dill, chopped
- 1/2 cup red wine vinegar
- 4 teaspoons Dijon mustard
- 1 teaspoon olive oil
- 8 red lettuce leaves
- Olive-oil cooking spray
- Preheat oven to 400 degrees F. Coat a large baking sheet with olive-oil cooking spray. Place the bread cubes on a baking sheet; spray with olive oil and sprinkle with seasoned salt. Bake for 10 minutes, until toasted.
- Meanwhile, put the salmon in a shallow, microwave-safe dish (skip the cooking step when using canned). Cover with plastic and microwave on high for 3 minutes, until the fish is fork-tender, rotating dish halfway through cooking.*
- Using two forks, break up the fish into 2-inch pieces. Discard the skin and transfer salmon to a large bowl. Add the capers and dill; toss to combine.
- To prepare the vinaigrette, in a small bowl whisk vinegar, mustard, and olive oil together.
- Pour half of the mixture over salmon and toss to coat. Add the bread cubes; toss to combine.
- Arrange the lettuce on 4 plates. Top with the pumpernickel-salmon mixture. Drizzle remaining vinaigrette over top.
- Place the fish in a large saucepan and add enough water to cover. Set the pan over high heat and bring water to a boil. Once the water boils, immediately remove pan from heat. Let stand for 10 minutes. Drain and use as directed.
Per serving: 388 kcal cal., 18 g fat (4 g sat. fat), 678 mg sodium, 4 g fiber, 0 g sugar, 28 g pro., 56 mg calcium, 2 mg iron. Percent Daily Values are based on a 2,000 calorie diet