Salmon and White Bean Salad with Dill
A creamy, protein-packed salmon and white bean salad brightened with lemon and fresh dill. Canned salmon makes it a standout source of selenium, a mineral that supports thyroid nutrition.
- Prep
- 10 min
- Cook
- 0 min
- Total
- 10 min
- Servings
- 1
Ingredients
- 120gcanned salmon, drained (about 1 small can)
- 130gcanned white (cannellini) beans, drained and rinsed
- 2tbspfresh dill, chopped (8 g)
- 1tbspextra-virgin olive oil (14 g)
- 1tbspfresh lemon juice (15 ml)
- 2tbspred onion, finely diced (20 g)
- 1stalkcelery, finely diced (40 g)
- 1handfulbaby spinach or arugula (30 g)
- 1pinchsalt and black pepper to taste
Instructions
- 01
Drain the canned salmon and flake it into a medium bowl with a fork, removing any large bones if you prefer (soft canned bones are edible and add calcium).
- 02
Add the drained, rinsed white beans, diced red onion, and diced celery to the bowl.
- 03
In a small cup, whisk together the olive oil, lemon juice, salt, and pepper.
- 04
Pour the dressing over the salmon and beans, add the chopped dill, and gently fold everything together. Lightly mash a few beans against the side of the bowl to create a creamy texture.
- 05
Serve over a handful of baby spinach or arugula, or scoop into lettuce cups. Taste and adjust lemon, salt, and pepper before eating.
Nutrition (per serving)
- Calories
- 460kcal
- Protein
- 37g
- Carbs
- 24g
- Fat
- 21g
- Fiber
- 7g
- Selenium
- 45mcg
- Zinc
- 3mg
- Iron
- 5.8mg
- B12
- 3.6mcg
- Iodine
- 18mcg
- Sodium
- 520mg
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