The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new lunch recipe from Day 4 of our upcoming 7-Day Meal Plan.

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Salmon, Cucumber, Dill Salad
Salmon, especially Chinook (king) salmon, is a great way to add more of those hard-to-find omega-3 fatty acids to your Healthiest Way of Eating. Enjoy!
Salmon, Cucumber, Dill Salad Prep and Cook Time: 20 minutes

Ingredients:

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 1 TBS 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. Whisk together 2 TBS lemon juice, olive oil, salt and pepper in a separate bowl. Toss with cucumber mix when ready to serve.
  6. Place salmon on hot pan and cook for about 7 minutes, depending upon thickness. Combine honey and mustard and coat salmon during last 2 minutes of cooking.
  7. Divide cucumber mixture between 4 plates and serve with salmon.
Serves 4

Nutritional Profile

Salmon, Cucumber, Dill Salad
1.00 serving
(370.54 grams)
Calories: 444

NutrientDRI/DV


 vitamin D123%

 selenium114%



 protein75%





 biotin35%




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
Calories: 444

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin B125.09 mcg2128.6excellent
vitamin D493.29 IU1235.0excellent
selenium62.62 mcg1144.6excellent
omega-3 fats2.48 g1034.2excellent
vitamin B313.74 mg863.5excellent
protein37.27 g753.0very good
phosphorus516.22 mg743.0very good
vitamin B60.76 mg451.8good
magnesium168.61 mg421.7good
vitamin C31.22 mg421.7good
biotin10.36 mcg351.4good
potassium1181.27 mg341.4good
vitamin A287.23 mcg RAE321.3good
pantothenic acid1.42 mg281.2good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

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

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