High Protein Whitefish Salad

Dive into a delightfully light yet satisfying meal with this High Protein Whitefish Salad—perfect for healthy lunches or a quick dinner fix. Featuring tender, flaky whitefish like cod, haddock, or tilapia, this recipe is a protein powerhouse that gets its creaminess from a blend of tangy Greek yogurt and a touch of optional mayonnaise. Crisp bites of celery, aromatic red onion, and fresh herbs like dill and parsley add layers of flavor and crunch, while a zing of Dijon mustard and freshly squeezed lemon juice elevate every forkful. Served over a bed of vibrant mixed greens and optionally garnished with cherry tomatoes, this nutritious salad is packed with omega-3s and can be prepped in just 20 minutes, making it as convenient as it is delicious. Whether you're on a high-protein diet or simply looking for a wholesome seafood recipe, this whitefish salad will be your go-to for fresh, bright flavors and guilt-free indulgence.

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 300 grams whitefish (cod, haddock, or tilapia), cooked and flaked
• 120 grams Greek yogurt, plain (2% or nonfat)
• 30 grams mayonnaise (optional, for creaminess)
• 50 grams celery, finely chopped
• 30 grams red onion, finely chopped
• 5 grams dill, fresh, chopped
• 5 grams parsley, fresh, chopped
• 15 milliliters lemon juice, freshly squeezed
• 10 milliliters olive oil
• 5 grams Dijon mustard
• 1 clove garlic, minced
• 1 teaspoon salt
• 0.5 teaspoon black pepper, ground
• 80 grams mixed greens or baby spinach (for serving)
• 50 grams cherry tomatoes, halved (optional, for garnish)

Directions

Step 1

If the whitefish is not already cooked, bake or steam it until tender and flaky. Allow it to cool to room temperature, then flake into small, bite-sized pieces. Set aside.

Step 2

In a large mixing bowl, combine the Greek yogurt, mayonnaise (if using), lemon juice, olive oil, Dijon mustard, and minced garlic. Whisk together until smooth.

Step 3

Add the chopped celery, red onion, dill, parsley, salt, and black pepper to the yogurt mixture. Stir well to combine.

Step 4

Gently fold in the flaked whitefish, ensuring it is evenly coated without breaking up the pieces too much.

Step 5

Taste and adjust the seasoning as needed with additional salt, pepper, or lemon juice.

Step 6

To serve, arrange the mixed greens or baby spinach on a plate or in a bowl. Top with a generous scoop of the whitefish salad.

Step 7

Optional: Garnish with halved cherry tomatoes for a pop of color and freshness.

Step 8

Serve immediately, or refrigerate the salad (covered) for up to 3 days for flavors to meld.

Nutrition Facts

Serving size	709.8 grams (709.8g)

Amount per serving	% Daily Value*
Calories	744

Total Fat 36.20g	46%
Saturated Fat 6.50g	33%
Polyunsaturated Fat 0.90g
Cholesterol 191mg	64%
Sodium 3017mg	131%
Total Carbohydrate 18.10g	7%
Dietary Fiber 4.50g	16%
Total Sugars 7.70g
Protein 82.50g	165%

Vitamin D 706IU	3530%
Calcium 294mg	23%
Iron 4mg	22%
Potassium 1884mg	40%

*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: 44.7%

Protein: 45.3%

Carbs: 9.9%