Get Your Natural Essential Oils From Poached Salmon and Watercress Salad

Senior Woman Eating Healthy SaladWho knew getting your omega-3s could be so enjoyable? This is one of the best salad recipes to help you maintain your health, beauty, and weight.


1 Celery Stalk – cut in 2” pieces
1 Bunch Scallions – sliced into ½” pieces, whites left whole (divided)
1 Lemon – cut into half slices (zest and juice remaining)
1 Teaspoon Kosher Salt – divided
¾ Teaspoons Freshly Ground Black Pepper – divided
4 (6 ounce) Salmon Fillets
½ Cup Plain Low-Fat Yogurt
2 Tablespoons Chopped Fresh Dill + ½ Cup Fronds
½ Teaspoon Grated Fresh Horseradish
1 Tablespoon Extra-Virgin Olive Oil
2 Bunches Watercress (8 cups) – thick stems removed
1 Cup Sugar Snap Peas – thinly sliced crosswise
1½ Cups Radishes – sliced

Recipe Directions

  1. Fill a high-sided skillet or large pot with 6 cups water; add celery, scallion whites, and lemon slices to pot.
  2. Adds ½ teaspoon salt and ½ teaspoon pepper.
  3. Bring to a boil over high heat; cover, reduce heat and simmer.  Cook until fragrant (8-10 minutes).
  4. Add salmon (water should just cover fillets) to pot; cover and gently simmer until fish is opaque (5-8 minutes). With tongs or a fish spatula, remove salmon from broth; set aside on a cutting board to cool.
  5. While fish is poaching, make the dressing. In a medium bowl, combine yogurt, chopped dill, horseradish, lemon zest, lemon juice, oil, ½ teaspoon salt, and ¼ teaspoon pepper, whisking well.
  6. Arrange watercress, snap peas, radishes and dill fronds on 4 plates; top with salmon, and sprinkle with scallion greens.  Drizzle with dressing; serve.

Serving Size – 2 Cups Salad; 6 ounces salmon, 2 tablespoons dressing

Nutrition – Calories 375, Fat 16g, Cholesterol 109mg, Protein 43g, Carbohydrates 9g, Sugar 4g, Fiber 3g, Iron 3mg, Sodium 432mg, Calcium 206mg

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