Zesty Poached Salmon Salad Wrap
This vibrant and nutritious Zesty Poached Salmon Salad Wrap is a delightful twist on traditional salmon salad. Made with fresh ingredients and robust flavors, this healthier version replaces heavy mayo with a blend of extra virgin olive oil and whole grain mustard, creating a light and refreshing filling. Perfect for quick lunches, picnics, or snacks, you can enjoy it in a pita, on whole grain bread, or wrapped in a tortilla. With the added crunch of fresh vegetables, this recipe maintains the essence of comfort food while enhancing your health.
2
Servings
175
Calories
7
Ingredients
Ingredients
Salmon fillet
1 (poached (or use high-quality canned salmon))
Extra virgin olive oil
1 tablespoon (none)
Whole grain mustard
1 tablespoon (none)
Tomato
1/2 small (seeded and chopped)
Onion
1/2 small (chopped finely)
Salt
to taste (none)
Pepper
to taste (none)
Instructions
1
In a small mixing bowl, flake the poached salmon using a fork.
2
Add the extra virgin olive oil and whole grain mustard to the bowl, stirring well to combine.
3
Fold in the chopped tomato and finely chopped onion, mixing gently until all ingredients are evenly incorporated.
4
Season the mixture with salt and pepper to taste, adjusting to your preference.
5
Spoon the savory salmon salad into a whole grain pita, layer on some fresh lettuce or spinach, or spread it onto whole grain bread or in a wrap for a satisfying meal.
Nutrition Information
10g
Fat
5g
Carbs
18g
Protein
1g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Zesty Poached Salmon Salad Wrap?
It is a nutritious and light alternative to traditional salmon salad that replaces heavy mayonnaise with extra virgin olive oil and whole grain mustard, served in a pita, wrap, or on bread.
How many calories are in one serving of this salmon salad?
Each serving contains approximately 175 calories.
Is this salmon salad recipe high in protein?
Yes, it is protein-rich, providing 18g of protein per serving.
What can I use instead of poached salmon?
You can use high-quality canned salmon as a convenient substitute for poached salmon.
What is the serving size for this recipe?
This recipe makes 2 servings.
Is the Zesty Poached Salmon Salad Wrap low-carb?
The salad filling itself is low-carb with only 5g of carbohydrates per serving.
Does this recipe contain mayonnaise?
No, this recipe avoids heavy mayo and uses a blend of olive oil and whole grain mustard for flavor and moisture.
What type of mustard is recommended for this recipe?
Whole grain mustard is recommended to provide texture and a robust flavor profile.
How much fat is in this salmon salad?
There are 10g of fat per serving, primarily coming from the salmon and extra virgin olive oil.
Can I serve this salmon salad on something other than a wrap?
Yes, you can serve it in a whole grain pita, on whole grain bread, or even over a bed of fresh lettuce or spinach.
How many ingredients are needed for this recipe?
There are 7 main ingredients: salmon, extra virgin olive oil, whole grain mustard, tomato, onion, salt, and pepper.
How do I prepare the salmon for the salad?
The salmon should be poached and then flaked using a fork before mixing with the other ingredients.
Is this recipe suitable for a quick lunch?
Yes, it is tagged as a lunch recipe and quick snack because it is easy to assemble once the salmon is prepared.
Are there any fresh vegetables in the recipe?
Yes, the recipe includes chopped tomatoes and finely chopped onions for added crunch and nutrients.
What kind of oil should I use?
Extra virgin olive oil is recommended for its health benefits and flavor.
Does this recipe provide fiber?
Yes, it provides 1g of fiber per serving.
Is this salmon salad dairy-free?
Yes, based on the ingredients listed, this recipe is naturally dairy-free.
How do I season the salmon salad?
You should season it with salt and pepper to taste, adjusting according to your preference.
Can I make this recipe for a picnic?
Yes, it is a perfect meal for picnics as it is easy to wrap and portable.
What category does this recipe fall into?
This recipe is categorized under Lunch/Snacks.
Can I add leafy greens to the wrap?
Absolutely, layering fresh lettuce or spinach in your wrap or pita is recommended for extra nutrition.
Is this a nutritious meal choice?
Yes, it is described as a vibrant and nutritious recipe that maintains the essence of comfort food while enhancing health.
How should the tomato be prepared?
The tomato should be seeded and chopped into small pieces before being folded into the salad.
How should the onion be prepared?
The onion should be finely chopped so that it incorporates evenly into the salmon mixture.
Is the salmon salad mixed gently or vigorously?
The instructions suggest mixing gently when folding in the tomato and onion to maintain the texture.
What is the main benefit of using olive oil over mayo?
It creates a lighter, more refreshing filling and provides healthier fats compared to traditional mayonnaise.
Is this recipe good for meal prepping?
Yes, the salmon salad mixture can be prepared in advance and stored for quick assembly.
Can I use this recipe for a snack?
Yes, it is light enough to be enjoyed as a satisfying snack.
What type of bread is best for a sandwich version?
Whole grain bread is suggested to keep the meal healthy and nutritious.
How do I ensure all ingredients are evenly incorporated?
Stir the oil and mustard first, then gently fold in the vegetables until the mixture is uniform.