Watercress, new potato and salmon salad
Looking for a quick and nutritious meal idea? This watercress, new potato and salmon salad recipe is exactly what you need. With the added convenience of canned fish, it’s a simple yet delicious option for a healthy lunch or snack. By keeping a supply of canned fish in your pantry, you’ll always have a versatile ingredient to make healthy meals on short notice. Fresh watercress combined with tender new potatoes and juicy salmon make this salad a perfect combination of flavors and textures. Try this recipe today and enjoy a filling, nutritious meal in no time.
Ingredients
- 600g young new potatoes
- 6 tbsp olive oil
- 1 tbsp Dijon mustard
- 2 tbsp white wine vinegar
- 1 small, finely diced red onion
- 1 crushed garlic clove
- 2 tbsp capers
- 1 pack chives, chopped
- 2 x 8 oz cans of salmon, cut into bite-sized pieces
- a handful of watercress
Tip
Healthy benefits
Red salmon is a good source
of omega-3 fats
and the vitamins
B3 and B12,
that promote
a healthy heart.
Preparation steps
- Boil 600g new potatoes for 15-20 minutes.
- Let the potatoes cool and then cut them in half.
- Mix 6 tablespoons olive oil, 1 tablespoon Dijon mustard, 2 tablespoons white wine vinegar, 1 small, finely diced red onion, 1 crushed garlic clove, 2 tablespoons capers, and 1 package chopped chives.
- Mix the halved potatoes and 2 x 8 oz cans of flaked salmon into bite-sized pieces.
- Add a handful of watercress to the potato and salmon mixture.
- Drizzle the prepared dressing over the salad.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 0 | 0g | 0g | 0g | 0g | 0g | 0g | 0g |
Equipment and tools
To prepare this watercress, new potato and salmon salad you will need the following equipment and tools:
- A large pot for cooking potatoes
- A knife for dicing the red onion
- A garlic crusher for mincing the garlic clove
- A cutting tool or scissors for cutting chives
Allergen information
This watercress, new potato and salmon salad may contain the following allergens:
- Mustard
Storage and leftovers
Follow these guidelines to store leftover watercress, new potato and salmon salad:
- Place the salad in an airtight container.
- Store in the refrigerator for up to 2 days.
Health Benefits of Watercress, New Potato and Salmon Salad
Watercress, new potato and salmon salad is not only delicious but also offers numerous health benefits. Here are some of the key benefits of including this salad in your diet:
1. Omega-3 fats
Salmon, a key ingredient in this salad, is a rich source of omega-3 fatty acids. These healthy fats are essential for our bodies as they play a crucial role in supporting brain health, reducing inflammation and promoting heart health. Regular consumption of omega-3 fats can help reduce the risk of heart disease, improve cognitive function and support overall well-being.
2. Vitamins B3 and B12
Red salmon used in this salad is also a good source of vitamins B3 and B12. Vitamin B3, also called niacin, is important for converting food into energy, maintaining healthy skin and supporting brain function. It also helps lower cholesterol levels and reduce the risk of cardiovascular disease.
Vitamin B12 is important for proper red blood cell formation, neurological function and DNA synthesis. It supports the production of healthy red blood cells and prevents anemia. Vitamin B12 also supports brain health and can help improve mood and prevent memory loss.
3. Promotes a healthy heart
The combination of omega-3 fats, vitamin B3, and B12 in this salad makes it a heart-healthy option. Omega-3 fats help reduce inflammation in the arteries, lower blood pressure and reduce the risk of blood clots. Vitamins B3 and B12 also support cardiovascular health by improving cholesterol levels, preventing plaque formation and maintaining optimal blood circulation.
4. Nutrient-rich ingredients
In addition to the special health benefits of salmon, this salad also contains other nutritious ingredients. Watercress, for example, is a nutrient-dense leafy vegetable rich in vitamins A, C, and K. It also contains minerals such as calcium and iron.
Another healthy addition to salad, new potatoes provide fiber, potassium and vitamin C. They provide sustained energy, aid digestion and support a healthy immune system.
In summary, this Watercress, New Potato and Salmon Salad is a great addition to your diet, offering a delicious flavor combination as well as numerous health benefits. With its abundance of omega-3 fats, vitamins B3 and B12, and nutrient-dense ingredients, this salad promotes heart health, supports brain function, and provides valuable nutrients essential for overall well-being.
