Heart-Healthy Whitefish Salad
Dive into the refreshing and nutritious world of our Heart-Healthy Whitefish Salad, a guilt-free indulgence brimming with flavor and easy elegance. Tender poached whitefish fillets, seasoned with zesty lemon and aromatic bay leaf, are flaked to perfection and folded into a creamy base of non-fat Greek yogurt and extra-virgin olive oil. This no-salt-added recipe crafts layers of texture with crisp celery, tangy capers, and vibrant red onion, while fresh dill adds a pop of herbal goodness. Ready in just 25 minutes, this versatile salad is low in saturated fat and rich in lean protein, making it a heart-smart choice. Serve it chilled over greens, alongside whole-grain crackers, or tucked into a wrap for a light and satisfying meal.
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Recipe Information
Ingredients
- 450 grams skinless whitefish fillets (e.g., cod or haddock)
- 4 cups water
- 1 leaf bay leaf
- 1 whole lemon
- 120 grams plain non-fat Greek yogurt
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons fresh dill, chopped
- 1 tablespoon capers, rinsed and drained
- 1 stalk celery, finely diced
- 2 tablespoons red onion, finely diced
- 0.25 teaspoons black pepper
- 0.25 teaspoons paprika (optional, for garnish)
Instructions
In a large pot, bring the water to a gentle simmer over medium heat. Add the bay leaf and squeeze the juice of half the lemon into the water. Slice the other half of the lemon and add it to the pot.
Place the whitefish fillets into the simmering water and gently poach them for 8-10 minutes, or until they are opaque and easily flake with a fork.
Using a slotted spoon, carefully remove the whitefish from the water and place it on a plate to cool. Discard the poaching liquid.
Once the fish is cool enough to handle, gently flake it into bite-sized pieces, discarding any bones if present.
In a medium mixing bowl, whisk together the Greek yogurt, olive oil, and chopped dill until smooth.
Add the flaked whitefish, capers, celery, red onion, and black pepper to the yogurt mixture. Gently fold the ingredients together until evenly combined.
Taste the salad and adjust the seasoning with more black pepper if needed (avoid adding salt to keep it heart-healthy).
Serve the whitefish salad chilled. You may garnish with a sprinkle of paprika, if desired. This salad pairs well with whole-grain crackers, leafy greens, or in a whole-grain wrap.
Nutrition Facts
Calories |
644 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.5 g | 24% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 229 mg | 76% | |
| Sodium | 610 mg | 27% | |
| Total Carbohydrate | 15.2 g | 6% | |
| Dietary Fiber | 3.8 g | 14% | |
| Total Sugars | 7.9 g | ||
| Protein | 105.3 g | 211% | |
| Vitamin D | 22.5 mcg | 112% | |
| Calcium | 364 mg | 28% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 1821 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
