Low Sodium Whitefish Salad
Indulge in the fresh, light flavors of this Low Sodium Whitefish Salad, a heart-healthy twist on a classic deli favorite. Made with tender whitefish fillet—either smoked or baked—this recipe swaps out traditional mayonnaise for creamy, unsweetened Greek yogurt, keeping it both low fat and low sodium without compromising on taste. Bright hints of fresh dill and tangy lemon juice enhance the fish, while crisp celery, red onion, and optional cucumber add irresistible texture and freshness. With just 15 minutes of prep and zero cooking required, this dish is perfect for a quick lunch or elegant appetizer when served on crackers, lettuce wraps, or rustic whole-grain toast. Enjoy a guilt-free, flavorful bite that's naturally nutritious!
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Recipe Information
Ingredients
- 12 oz Whitefish fillet (smoked or baked, unsalted)
- 1 cup Greek yogurt (unsweetened, low-fat)
- 2 tablespoons Fresh dill (chopped)
- 2 tablespoons Lemon juice (freshly squeezed)
- 1 stalk Celery (finely diced)
- 2 tablespoons Red onion (finely diced)
- 0.25 teaspoons Ground black pepper
- 0.25 cup Cucumber (optional, finely diced for texture)
Instructions
If using baked whitefish, ensure it is fully cooked and cooled. Remove any skin or bones from the fillet if present.
Using your hands or a fork, flake the whitefish into small bite-sized pieces and place them in a large mixing bowl.
In a separate small bowl, whisk together the Greek yogurt, lemon juice, and ground black pepper until well combined.
Add the chopped dill, diced celery, diced red onion, and optional diced cucumber to the bowl with the whitefish.
Pour the yogurt mixture over the ingredients in the mixing bowl and gently stir everything together until evenly coated. Be careful not to break up the fish too much.
Taste the salad and adjust pepper or lemon juice if needed, but refrain from adding salt to keep the dish low sodium.
Refrigerate the salad for at least 30 minutes to allow the flavors to meld together.
Serve chilled on whole-grain crackers, inside lettuce leaves, or as a topping for bagels or toast. Enjoy!
Nutrition Facts
Calories |
168 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.0 g | 6% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 64 mg | 21% | |
| Sodium | 93 mg | 4% | |
| Total Carbohydrate | 4.4 g | 2% | |
| Dietary Fiber | 0.4 g | 1% | |
| Total Sugars | 2.4 g | ||
| Protein | 24.2 g | 48% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 76 mg | 6% | |
| Iron | 0.7 mg | 4% | |
| Potassium | 435 mg | 9% | |
*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.
