Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

This hearty salad starts with a base of curly kale, though chard or spinach work just as well. Add a colorful mix of chopped vegetables like broccoli, cabbage, and carrots for crunch and nutrients. Top with protein-packed salmon and a drizzle of creamy yogurt dressing to tie all the flavors together into a satisfying, nutrient-rich meal.

Prep Time:

30 mins

Total Time:

30 mins

Servings:

4

Yield:

4 servings

Nutrition Profile:

High-Calcium Bone Health Diabetes-Friendly Nut-Free Healthy Aging Healthy Immunity Low-Sodium High Blood Pressure Heart-Healthy High-Protein Egg-Free Low-Calorie

                              WHY YOU'LL LOVE THIS RECIPE 

Kale, broccoli, and cabbage supply plenty of fiber and essential vitamins in this filling chopped salad. A creamy garlic dressing adds rich, savory flavor without overpowering the fresh vegetables. Toasted sunflower seeds lend a satisfying crunch along with extra nutrients, making this salad both delicious and nourishing.

Ingredients

Original recipe (1X) yields 4 servings

1 pound salmon fillet

½ cup low-fat plain yogurt

¼ cup mayonnaise

2 tablespoons lemon juice

2 tablespoons grated Parmesan cheese

1 tablespoon finely chopped fresh parsley

1 tablespoon snipped fresh chives

2 teaspoons reduced-sodium tamari or soy sauce

1 medium clove garlic, minced

¼ teaspoon ground black pepper

8 cups chopped curly kale

2 cups chopped broccoli

2 cups chopped red cabbage

2 cups finely diced carrots

½ cup toasted sunflower seeds

Directions

Preheat oven: Arrange a rack in the upper third of the oven and set the broiler to high. Line a baking sheet with foil.

Broil salmon: Place salmon on the prepared baking sheet, skin-side down. Broil, rotating the pan once, until the salmon is opaque in the center, about 8–12 minutes. Cut into 4 portions.

Make the dressing: In a small bowl, whisk together yogurt, mayonnaise, lemon juice, Parmesan, parsley, chives, tamari (or soy sauce), garlic, and pepper until smooth.

Prepare the salad: In a large bowl, combine kale, broccoli, cabbage, carrots, and sunflower seeds. Add ¾ cup of the dressing and toss to coat evenly.

Serve: Divide the salad among 4 plates. Top each portion with a piece of salmon and drizzle with about 1 tablespoon of the remaining dressing.

This superfood chopped salad is colorful, nutrient-packed, and protein-rich, perfect for a hearty lunch or dinner.

Nutrition Facts (per serving)

409	Calories
24g	Fat
19g	Carbs
32g	Protein