This recipe is NOT safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"Almost anything is edible with a dab of French mustard on it."
-Nigel Slater, Food Writer
Roasting the salmon instead of poaching adds a nice flavor. Create your own variations on this salad: you could use fresh dill along with some lemon and Dijon mustard or fresh basil with a tablespoon of tomato paste.
The terms "green onion" and "scallion" are usually used interchangeably. As if that might not be confusing enough, green onions are also known as spring onions or salad onions. All are white onions that are harvested before they are mature. Scallions are often thought of as less mature, smaller onions.
Green onions are harvested before a bulb develops and this is the best way to determine the difference between the two. Scallions don't form as much of a bulb at the white base. You can use either in a recipe that calls for green onions or scallions, but you may find a wide variety in flavor. Scallions are generally milder, but when buying green onions there is no way to know how strong the flavor is until you actually put them to a taste test.
A single green onion weighs about an ounce and has 51 micrograms of Vitamin K.
Ramps have become very popular lately. Think of them as wild green onions on steroids. They're also known as wild leeks and I've even seen them listed as the Tennessee truffle. They have a stronger flavor - more like garlic and are not cultivated so are usually available only from March to June.
4 ounces green onions = 36 calories, 0g fat, 0g sat fat, 0 mono fat, 2g protein, 8g carbohydrates, 18mg sodium, 0mg cholesterol
Servings = 4 | Serving size =about 1 1/2 cups
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6.
This recipe can be divisible by 2.
This recipe keeps well, refrigerated, for 4-5 days. Note that cooking time does not include chilling time.
|spray olive oil|
|16 ounces||salmon (remove skin and cut into 4 filets)|
|1/4 cup||nonfat Greek yogurt|
|1 Tbsp||coarse ground mustard|
|1 cup||frozen peas|
|2 large||ribs celery (diced)|
|1/4 tsp||dried tarragon|
|3 large||green onions (sliced thinly crosswise)|
Place a large skillet in the oven and preheat to 375°F.
When the oven comes to temperature, spray the pan with the olive oil and add the salmon. Reduce the heat in the oven to 325°F.
Roast the salmon for about 8 minutes, then remove from the oven. Set the salmon aside to cool and then chill in the refrigerator.
When the salmon is chilled, flake the salmon gently and place in a bowl with the yogurt, mustard, peas, celery, tarragon, salt and green onions.
Fold together gently until well blended.
Serving size = about 1 1/2 cups
Servings = 4
Amount Per Serving
|Calories 188||Calories from Fat 66|
|% Daily Value|
|Total Fat 7g||12%|
|Saturated Fat 1g||4%|
|Monounsaturated Fat 2g|
|Trans Fat 0g|
|Total Carbohydrates 4g||1%|
|Dietary Fiber 1g||5%|
|Vitamin A 6%||Vitamin C 11%|
|Calcium 6%||Iron 7%|
|Vitamin K 34 mcg||Potassium 732 mg|
|Magnesium 46 mg|