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Salmon, Cucumber, Dill Salad

Salmon, especially Chinook (king) salmon, is one of the best sources of omega-3 fatty acids, which have powerful anti-inflammatory properties. One serving of this flavorful salad contain 103% of the daily value for omega-3's as well as 123% DV for vitamin D and 122% DV for tryptophan. Enjoy!

Prep and Cook Time: 20 minutes Ingredients: 1½ lbs salmon filet, cut into 4 pieces, skin and bones removed 1 TBS Dijon mustard ½ TBS honey 1 large cucumber, peeled (if not organic), cut in half lengthwise, seeds scooped out, diced in ½ inch cubes 1 large ripe fresh tomato, seeds, excess pulp removed, diced 1 medium ripe, but firm avocado, diced in ½-inch cubes 2 TBS chopped fresh chives (or 2/3 tsp dried chives) 3 medium cloves garlic, pressed 1½ TBS chopped fresh dill (or 1½ tsp dried dill weed) 2 + 1 TBS fresh lemon juice 1 TBS extra virgin olive oil salt and cracked black pepper to taste

Directions:

1. Press garlic and let sit for 5 minutest to bring out its health-promoting properties.
2. Preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
3. Rub salmon with 2 tsp fresh lemon juice, salt, and pepper.
4. While pan is heating, mix together cucumber, tomato, avocado, chives, garlic, and dill in a bowl and set aside.
5. Place salmon on hot pan and cook for about 7 minutes, depending upon thickness.
6. Divide cucumber mixture between 4 plates and serve with salmon.

   Serves 4

Healthy Cooking Tips:

Choose salmon filets that are cut from the thickest part of the fish as they will be more moist after cooking. Because stove temperatures vary, it is best to check the salmon for doneness after about 1 minute after you have turned it. Salmon is best-cooked medium. Insert the tip of a knife into the thickest part of the filet. It should flake, yet still be pink in the center. Also, make sure you don't toss the cucumber mix with the dressing until you are ready to serve. The salt in the dressing will draw out the water in the cucumbers and dilute the flavor of your salad.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Salmon, Cucumber, Dill Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Salmon, Cucumber, Dill Salad 1.00 serving 370.54 grams 444.33 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin D 493.29 IU 123.3 5.0 excellent tryptophan 0.39 g 121.9 4.9 excellent omega 3 fatty acids 2.48 g 103.3 4.2 excellent selenium 62.62 mcg 89.5 3.6 excellent vitamin B12 (cobalamin) 5.09 mcg 84.8 3.4 excellent protein 37.27 g 74.5 3.0 very good vitamin B3 (niacin) 13.74 mg 68.7 2.8 very good vitamin C 31.22 mg 52.0 2.1 very good phosphorus 516.22 mg 51.6 2.1 very good magnesium 168.61 mg 42.2 1.7 good vitamin B6 (pyridoxine) 0.76 mg 38.0 1.5 good potassium 1181.27 mg 33.8 1.4 good vitamin A 1332.39 IU 26.6 1.1 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Salmon, Cucumber, Dill Salad

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