SALMON NICOISE SALAD, Easy-peasy, Portable, lower-salt

Beguiling on the plate: a lighter, subtler version of Tuna Nicoise but no less tasty  or healthy...

Summer's Delight: Salmon Nicoise Salad, diet friendly

Salmon Nicoise Salad is is lower on salt than Tuna Nicoise.  It has no olives or anchovies, but  marinated bell peppers, sun-blush tomatoes and artichoke hearts add a sassy piquancy.  Creamy low-fat dressing perfectly complements the dense, moist flakes of salmon.

As well as being healthy, the salad can be wallet-friendly.  67 used frozen wild salmon* but when pockets are deep will splurge on conservation-grade farmed salmon from Norway**.

67 made the marinaded bell peppers from scratch - quite easily - but jarred will do and will cost more.  The artichoke hearts and sun-blush  tomatoes were purchased on a 3 for £7 deli deal at M&S (usually £3 each) but making your own roasted tomatoes is easy and inexpensive. 

If serving at a picnic, either pack the ingredients separately and assemble on site, or prepare the platter in advance, wrap well in clingfilm and put the dressing in an airtight container.

Cost:  min £5
Feeds: 2-3 but easily multiplies

Ingred:
   2 salmon fillets
   200 gm/8 oz new, or any waxy salad, potato
   1 bell pepper, red or orange OR half of each colour
   2 hard boiled eggs
   8 raw baby tomatoes or 3 large
   100 gm/4 oz green beans
   2 generous tablespoons artichoke hearts
   2 generous tablespoons sun-blush  tomatoes

Method:

1. Grill whole pepper, turning frequently, until blackened. (The 67 grill took nearly half an hour.)  Place in a deep bowl, cover with cling film.  Leave for half an hour.  When cool, remove skin, stem and seeds.  Cut in 1/4 inch/1/2 cm slices.  Set aside.
2. Steam or poach salmon for no more than 7 minutes; allow to cool, loosely covered with foil; break into large flakes; set aside
3. Slice potatoes thickly; bring to a boil, reduce heat to med & cook 10-15 mins or until a sharp knife meets a little resistance in the middle (the potatoes carry on cooking)
4. Have a bowl of cold/iced water ready.  Take tops off green beans; drop into boiling water for 3 mins; remove; place in iced water
5.  Place eggs in a pan of water; bring to a boil; turn off heat, cover; leave 8-10 minutes.  Run under cold water.   Roll on a flat surface, pressing down lightly so shells crack and peel easily. Cut eggs into vertical quarters.
6. Arrange nicely on a platter; serve naked alongside Creamy Dill Vinaigrette  

  Creamy Dill Vinaigrette  
     4 tbsp good olive oil  
     1 tbsp lemon juice 
     good pinch salt and 1/4 tsp pepper, pref. coarsely ground
     2 rounded tsp finely chopped dill or 1/2 tsp dried 
     1/2 tsp sugar, honey or maple syrup (opt)
     2-3 tablespoons strained 0-fat yoghurt
     1 tbsp mayo

Pour all ingredients into a jar with a tight fitting lid and shake until thick and blended. Check seasoning.

*Iceland

**Whole Foods, Kensington

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This recipe  has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.