SKINNY SALMON SALAD WITH SWEET CHILI DRESSING

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When it comes to summertime suppers that are great for your health and for your weight loss, it’s hard to beat a Grilled Salmon Salad.

But, if you’re eating out, you need to watch out.

Ruby Tuesday’s Grilled Salmon Salad has 740 calories.  And Houlihan’s Grilled BBQ Salmon Salad clocks in at almost 1200 calories!

But, by making your own Salmon Salad at home, you can have all of the health and weight loss benefits for a fraction of the calories and fat.

One 4-ounce piece of wild salmon has only 150 calories. And by removing 3 tablespoons (and 350 calories!) of peanut oil from the dressing and relying on Sweet Chili Sauce for thickness and flavor, this satisfying supper adds up to a mere 200 calories!

Best of all, whether you’re cooking for a family or making dinner for one, this recipe takes only 10 or 15 minutes and requires just a handful of ingredients.

(If you are making it for just one or two, you don’t even need the grill…It’s just as easy in a non-stick pan and results in an even crispier skin!)

And the variations on this simple recipe are endless… like Warm Salmon Salad on Garlickly Greens with Peas.

Once you see just how easy, skinny, and less expensive it is to make your own Salmon Salad creations, you’ll make them again and again!

SKINNY SALMON SALAD WITH SWEET CHILI DRESSING

This is a recipe for one, just multiply for more…

FOR THE FISH

4 oz wild salmon fillet*  (skin optional)

1/2 t hoisin sauce

(*Note: Make sure you’re choosing wild salmon rather than farmed. I know it’s more expensive, but the results of years of research on the health risks and environmental damage associated with farmed fish are now hard to ignore. The Monterey Bay Aquarium Seafood Watch website lists the best and safest seafood choices.)

SWEET CHILI DRESSING

1 T sweet red chili sauce (I like Taste of Thai, Thai Kitchen or Mae Ploy brands)

1 T low sodium soy sauce

1 T seasoned rice wine vinegar

1 t fresh ginger, minced

SALAD

Mixed greens of any type

1/4 c red onion, sliced thin

1/2 red bell pepper, sliced thin

1/2 c cucumber slices

1-2 green onions, sliced into ribbons

5-6 asparagus spears, cooked

1 fresh tomato

1 t of almonds or peanuts and a bit of fresh cilantro for garnish, optional

Rinse your fish well.  Sprinkle the skin with salt and brush the flesh side with hoisin sauce.

If you’re grilling, wipe grates of medium  grill with a little cooking oil  on a clean kitchen towel.

Place salmon, skin side down over medium heat, close the lid.

If your fish is rather thick, cook for 6-8 minutes before flipping and cooking 3 minutes more. (If you have very thin fillet, cook just 5 minutes with skin side down and another 2 after you flip it.)

If cooking indoors, heat a non stick pan sprayed with cooking oil for 20 seconds and then add the salmon, skin side down and cook on medium heat until the skin is very crisp and the salmon is more than halfway cooked through,  about 8 minutes. Flip and cook another 3 to 4.  (If the fillet is thin, reduce cooking time.)

While grilling the fish, grill asparagus seasoned with salt and pepper as well.  Pull it when it reaches the tenderness you prefer.

If cooking indoors, you can start asparagus with pan seared fish, but after the fish is removed, you may need to add a couple of tablespoons of water and let it cook a minute or two more to reach tenderness.

While fish and asparagus are cooking, quickly toss together your dressing and set aside. (With just 4 ingredients, it takes less than a minute!)

Load your plate with all the salad greens, onions, peppers, cucumbers and tomatoes.

When salmon is cooked, add it whole or break it into pieces.  Add the asparagus to the plate and drizzle all with the dressing.

If you’re feeling fancy, sprinkle just a pinch (about 1 teaspoon) of almonds or crushed peanuts and a little fresh cilantro on top.

PLAY WITH YOUR FOOD

There is nothing you can’t add to this salad…

If I don’t have asparagus but do have green beans, just boil them for a few minutes in the pan you’re going to use for the fish and let them chill in ice for a few minutes to retain crispness.

If you’d like a little more heft and protein, add some shelled edamame.

If you feel like something sweeter, add some fresh orange slices or grill some pineapple slices while you cook the fish… and add some orange juice and zest into the dressing..

There are truly endless possibilities!

 

RE-USE, RE-PURPOSE, RE-CYCLE

When you make this, make a little more than you need and use it to fill a 100 calorie wrap to take to work the next day…With a little fruit on the side, it’s a super skinny lunch!

About Lisa McRee

After 25 years as a local and network anchor, Lisa was just another American mother struggling, and failing, to lose weight. Finally, she cracked the code, and lost 30 pounds, quickly and for good, by doing what she loves: reporting, cooking and eating! The Skinny is the inside story on how she did it, and how you can, too!
This entry was posted in Feeling Fishy, Fit For Kids, Low Meat Mains, Quickies, Skinny Salads and tagged , , , . Bookmark the permalink.

One Response to SKINNY SALMON SALAD WITH SWEET CHILI DRESSING

  1. Guy Iaccarino says:

    Lisa – thanks for this recipe, and than you as well for the quick education and great links on farm-raised seafood. I had no idea about the health risks or the ecological impact. Thanks for some very important and usable information.

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