Salmon with dill, tomato and cucumber

We like salmon patties.  This is a little different.  I would feel O.K. making a sour cream based sauce with the dill to go with all the new flavorings of lemon and dijon mustard and serving it with sliced tomato and onions and whole wheat buns on the side.

The challenge for me is taking ingredients we already have on hand and serving it up a little differently.  I usually have all of these ingredients except the cucumber.

Salmon, Cucumber, Dill Salad

Salmon, especially Chinook (king) salmon, is a great way to add more of those hard-to-find omega-3 fatty acids to your Healthiest Way of Eating. Enjoy!

Prep and Cook Time: 20 minutes Ingredients: 11/2 lbs salmon filet, cut into 4 pieces, skin and bones removed 1 TBS Dijon mustard 1/2 TBS honey 1 large cucumber, peeled (if not organic), cut in half lengthwise, seeds scooped out, diced in ½ inch cubes 1 large ripe fresh tomato, diced 1 medium ripe, but firm avocado, diced in 1/2-inch cubes 2 TBS chopped fresh chives (or 2/3 tsp dried chives) 3 medium cloves garlic, pressed 11/2 TBS chopped fresh dill (or 11/2 tsp dried dill weed) 1 + 2 TBS fresh lemon juice 1 TBS extra virgin olive oil salt and cracked black pepper to taste

Directions:

1. Press garlic and let sit for 5 minutest to bring out its health-promoting properties.
2. Preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
3. Rub salmon with 1 TBS fresh lemon juice, salt, and pepper.
4. While pan is heating, mix together cucumber, tomato, avocado, chives, garlic, and dill in a bowl and set aside.
5. Whisk together 2 TBS lemon juice, olive oil, salt and pepper in a separate bowl. Toss with cucumber mix when ready to serve.
6. Place salmon on hot pan and cook for about 7 minutes, depending upon thickness. Combine honey and mustard and coat salmon during last 2 minutes of cooking.
7. Divide cucumber mixture between 4 plates and serve with salmon.

Serves 4 

Nutritional Profile

Salmon, Cucumber, Dill Salad
1.00 serving
(370.54 grams)

Calories: 444

NutrientDRI/DV

 vitamin B12212%

 vitamin D123%

 selenium114%

 omega-3 fats103%

 vitamin B386%

 protein75%

 phosphorus74%

 vitamin B645%

 vitamin C42%

 magnesium42%

 biotin35%

 potassium34%

 vitamin A32%

 pantothenic acid28%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Salmon, Cucumber, Dill Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Salmon, Cucumber, Dill Salad 1.00 serving 370.54 grams Calories: 444
Nutrient	Amount	DRI/DV (%)	Nutrient Density	World's Healthiest Foods Rating
vitamin B12	5.09 mcg	212	8.6	excellent
vitamin D	493.29 IU	123	5.0	excellent
selenium	62.62 mcg	114	4.6	excellent
omega-3 fats	2.48 g	103	4.2	excellent
vitamin B3	13.74 mg	86	3.5	excellent
protein	37.27 g	75	3.0	very good
phosphorus	516.22 mg	74	3.0	very good
vitamin B6	0.76 mg	45	1.8	good
magnesium	168.61 mg	42	1.7	good
vitamin C	31.22 mg	42	1.7	good
biotin	10.36 mcg	35	1.4	good
potassium	1181.27 mg	34	1.4	good
vitamin A	287.23 mcg RAE	32	1.3	good
pantothenic acid	1.42 mg	28	1.2	good

World's Healthiest Foods Rating	Rule
excellent	DRI/DV>=75% OR Density>=7.6 AND DRI/DV>=10%
very good	DRI/DV>=50% OR Density>=3.4 AND DRI/DV>=5%
good	DRI/DV>=25% OR Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Salmon, Cucumber, Dill Salad

http://www.whfoods.com/genpage.php?tname=recipe&dbid=130