High Protein Whitefish Salad
Elevate your salad game with this High Protein Whitefish Salad, a deliciously light yet satisfying dish packed with flavor and nutrition. Featuring tender, flaky whitefish like cod, haddock, or tilapia, gently folded with a creamy base of protein-rich Greek yogurt and optional mayonnaise, this recipe is a powerhouse of healthy proteins and omega-3s. Fresh celery, red onion, dill, and parsley add vibrant crunch and herbaceous notes, while a zesty blend of lemon juice, Dijon mustard, and garlic ties everything together. Serve this easy, 20-minute salad atop mixed greens or baby spinach for a refreshing, low-carb meal that's perfect for lunch or a quick dinner. Garnish with cherry tomatoes for an extra burst of color and flavor, and enjoy knowing it's as wholesome as it is delicious. Whether you're meal prepping or entertaining, this whitefish salad is guaranteed to impress!
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Recipe Information
Ingredients
- 300 grams whitefish (cod, haddock, or tilapia), cooked and flaked
- 120 grams Greek yogurt, plain (2% or nonfat)
- 30 grams mayonnaise (optional, for creaminess)
- 50 grams celery, finely chopped
- 30 grams red onion, finely chopped
- 5 grams dill, fresh, chopped
- 5 grams parsley, fresh, chopped
- 15 milliliters lemon juice, freshly squeezed
- 10 milliliters olive oil
- 5 grams Dijon mustard
- 1 clove garlic, minced
- 1 teaspoon salt
- 0.5 teaspoon black pepper, ground
- 80 grams mixed greens or baby spinach (for serving)
- 50 grams cherry tomatoes, halved (optional, for garnish)
Instructions
If the whitefish is not already cooked, bake or steam it until tender and flaky. Allow it to cool to room temperature, then flake into small, bite-sized pieces. Set aside.
In a large mixing bowl, combine the Greek yogurt, mayonnaise (if using), lemon juice, olive oil, Dijon mustard, and minced garlic. Whisk together until smooth.
Add the chopped celery, red onion, dill, parsley, salt, and black pepper to the yogurt mixture. Stir well to combine.
Gently fold in the flaked whitefish, ensuring it is evenly coated without breaking up the pieces too much.
Taste and adjust the seasoning as needed with additional salt, pepper, or lemon juice.
To serve, arrange the mixed greens or baby spinach on a plate or in a bowl. Top with a generous scoop of the whitefish salad.
Optional: Garnish with halved cherry tomatoes for a pop of color and freshness.
Serve immediately, or refrigerate the salad (covered) for up to 3 days for flavors to meld.
Nutrition Facts
Calories |
744 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.2 g | 46% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 190 mg | 64% | |
| Sodium | 3017 mg | 131% | |
| Total Carbohydrate | 18.1 g | 7% | |
| Dietary Fiber | 4.5 g | 16% | |
| Total Sugars | 7.7 g | ||
| Protein | 82.5 g | 165% | |
| Vitamin D | 17.6 mcg | 88% | |
| Calcium | 294 mg | 23% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 1884 mg | 40% | |
*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.
