Heart-Healthy Whitefish Salad

Light, refreshing, and packed with omega-3 goodness, this Heart-Healthy Whitefish Salad is a guilt-free twist on a classic favorite! Tender poached whitefish fillets are flaked to perfection and combined with creamy non-fat Greek yogurt, a drizzle of extra-virgin olive oil, and a medley of fresh dill, capers, celery, and red onion for a burst of flavor in every bite. Subtly seasoned with black pepper and garnished with paprika for a vibrant finish, this easy-to-make salad skips the salt while packing in vibrant, heart-friendly ingredients. Ready in just 25 minutes, it’s a versatile dish perfect as a light lunch paired with whole-grain crackers, wrapped in leafy greens, or tucked into a nutritious whole-grain wrap. Perfect for those seeking a wholesome and satisfying seafood dish!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 450 grams skinless whitefish fillets (e.g., cod or haddock)
• 4 cups water
• 1 leaf bay leaf
• 1 whole lemon
• 120 grams plain non-fat Greek yogurt
• 1 tablespoon extra-virgin olive oil
• 2 tablespoons fresh dill, chopped
• 1 tablespoon capers, rinsed and drained
• 1 stalk celery, finely diced
• 2 tablespoons red onion, finely diced
• 0.25 teaspoons black pepper
• 0.25 teaspoons paprika (optional, for garnish)

Directions

Step 1

In a large pot, bring the water to a gentle simmer over medium heat. Add the bay leaf and squeeze the juice of half the lemon into the water. Slice the other half of the lemon and add it to the pot.

Step 2

Place the whitefish fillets into the simmering water and gently poach them for 8-10 minutes, or until they are opaque and easily flake with a fork.

Step 3

Using a slotted spoon, carefully remove the whitefish from the water and place it on a plate to cool. Discard the poaching liquid.

Step 4

Once the fish is cool enough to handle, gently flake it into bite-sized pieces, discarding any bones if present.

Step 5

In a medium mixing bowl, whisk together the Greek yogurt, olive oil, and chopped dill until smooth.

Step 6

Add the flaked whitefish, capers, celery, red onion, and black pepper to the yogurt mixture. Gently fold the ingredients together until evenly combined.

Step 7

Taste the salad and adjust the seasoning with more black pepper if needed (avoid adding salt to keep it heart-healthy).

Step 8

Serve the whitefish salad chilled. You may garnish with a sprinkle of paprika, if desired. This salad pairs well with whole-grain crackers, leafy greens, or in a whole-grain wrap.

Nutrition Facts

Serving size	1676.8 grams (1676.8g)

Amount per serving	% Daily Value*
Calories	644

Total Fat 18.50g	24%
Saturated Fat 2.90g	14%
Polyunsaturated Fat 0.10g
Cholesterol 229mg	76%
Sodium 610mg	27%
Total Carbohydrate 15.20g	6%
Dietary Fiber 3.80g	14%
Total Sugars 7.90g
Protein 105.30g	211%

Vitamin D 900IU	4500%
Calcium 364mg	28%
Iron 3mg	15%
Potassium 1821mg	39%

*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.

Source of Calories

Fat: 25.7%

Protein: 64.9%

Carbs: 9.4%