Beguiling on the plate: a lighter, subtler lower-salt version of Tuna Nicoise but no less tasty ...
updated July 2022; first posted 2016
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| Summer's Delight: Salmon Nicoise Salad, diet friendly |
Salmon Nicoise Salad is is lower in salt than Tuna Nicoise. It has no olives (unless you want them) or anchovies, but delicious 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 (See no. 2 in method) - but M&S now includes them in their 3 for £8 deli offers. Jarred pepper (not tested by 67) will do but will cost more. The artichoke hearts and sun-blush tomatoes were purchased on the 3-fer 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 £6
Feeds: 2-3 but easily multiplies
Ingred:
2 salmon fillets
200 gm/8 oz new, or waxy, 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:
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 (opt)
1/2 tsp sugar, honey or maple syrup (opt)
2-3 tablespoons strained 0-fat yoghurt
1 tbsp mayo
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 (See no. 2 in method) - but M&S now includes them in their 3 for £8 deli offers. Jarred pepper (not tested by 67) will do but will cost more. The artichoke hearts and sun-blush tomatoes were purchased on the 3-fer 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 £6
Feeds: 2-3 but easily multiplies
Ingred:
2 salmon fillets
200 gm/8 oz new, or waxy, 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:
- Make dressing; set aside
- Grill whole pepper, turning frequently, until blackened. (The 67 grill took nearly half an hour; the 67 air fryer the same time.) 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. Pour over 2-3 tbsp of dressing; cover and set aside
- Steam or poach salmon for 10-15 minutes; allow to cool, loosely cover with foil; break into large flakes; set aside
- Bring a large pot of water to the boils; add new potatoes, cook 10-15 mins until a sharp knife meets a little resistance in the middle (the potatoes carry on cooking) for al dente; or until cooked through
- Have a bowl of cold/iced water ready. Take tops off green beans; drop into boiling water for 3-5 mins; remove; place in iced water
- Place eggs in a pan of water; bring to a boil; turn off heat, cover; leave 6-8 minutes. Run under cold water. Roll on a flat surface, pressing down lightly until shells crack and peel easily. Cut eggs into vertical quarters.
- If using artichoke hearts, cut off fronds bits; store-bought sun-blush tomatoes are improved by removing the skins; if using olives, rinse in cold water to remove some of the salt.
- Arrange everything nicely on a platter with raw tomatoes; either serve naked with dressing alongside or drizzle a little dressing over the platter.
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 (opt)
1/2 tsp sugar, honey or maple syrup (opt)
2-3 tablespoons strained 0-fat yoghurt
1 tbsp mayo
OR
Creamy Lemon Vinaigrette Dressing
3 parts good olive oil
1 part lemon juice
1 generous tablespoon wholegrain mustard
1 small clove garlic, grated
good pinch salt; 1/4 tsp pepper
2-3 tablespoons Greek 0-fat yoghurt
1 tbsp mayo (opt)
1 tbsp mayo (opt)
Pour all ingredients into a jar with a tight fitting lid and shake until thick and blended. Check seasoning.
You might think croutons are easy but it's the ratio of oil to bread that turns something ordinary into something memorable!
*Iceland or Waitrose
**Whole Foods, Kensington
Comment:
'I love this salad's freshness and the way the individual flavours combine. Today, in - and in between - Lockdown, it's a treat to add wonderful sourdough croutons and amp up the flavour with a few rinsed olives (to remove some of the salt).' (as below)
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| Olives and memorable croutons replace artichoke hearts & sun-blush tomatoes |
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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.
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