Salad with Apple, Smoked Salmon & Garlic Dressing
Three protein sources on one plate, and none of them is chicken. Smoked salmon, a soft-boiled egg, and garden peas stack up to 35g of protein alongside apple wedges, diced avocado, and a garlic yogurt dressing you can mix in under a minute.
Everything together comes to 597 calories and 18g of fiber from six different ingredients. Fifteen minutes from boiling water to the table.
Three protein sources on one plate, and none of them is chicken. Smoked salmon, a soft-boiled egg, and garden peas stack up to 35g of protein alongside apple wedges, diced avocado, and a garlic yogurt dressing you can mix in under a minute.
Everything together comes to 597 calories and 18g of fiber from six different ingredients. Fifteen minutes from boiling water to the table.
Ingredients
- garden peas (frozen) 4 ounces
- egg 1
- smoked salmon 2 ounces
- apple 1
- avocado 0.5
- cucumber 0.25
- garlic 1 clove
- yogurt, nonfat 2 tablespoons
- lemon juice 1 squeeze
- mixed salad 1 handful
- bread, whole wheat 1 slice
Method
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Boil the garden peas in a pan of water for about 5 minutes until they are al dente. Then rinse with cold water and drain in a colander.
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Cook the egg for 6-8 minutes. Rinse with cold water and then halve the egg.
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Cut the smoked salmon into strips. Slice the apple into thin wedges. Dice the avocado. Slice the cucumber thinly. Crush the garlic clove.
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In a small bowl, make a dressing from the yogurt, lemon juice, and the garlic.
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Arrange the mixed salad, garden peas, egg, apple, salmon, avocado, and cucumber on a plate. Season with salt and pepper and toss everything together.
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Serve the salad with the garlic dressing and (toasted) bread.
Pull the egg at the six-minute mark and the yolk stays soft enough to run into the salad like a second dressing. At eight minutes, it sets firm and holds its shape on the plate. Both work, but the runny version changes the dish.
Behind this recipe
Why does this salad have 35 grams of protein?
The protein comes from three separate sources: smoked salmon contributes roughly 12 grams, the egg adds about 6 grams, and garden peas bring another 7 grams. Smaller amounts from the yogurt, whole wheat bread, and avocado fill in the rest. The commonly cited 30-gram ceiling per meal has been challenged by research showing the body handles considerably larger amounts for muscle protein synthesis.
Read the full evidence reviewIs smoked salmon less nutritious than fresh?
Cold smoking actually appears to protect omega-3 fatty acids better than leaving salmon raw. A study tracking EPA and DHA in Atlantic salmon over 28 days found that raw salmon lost nearly 20% of its omega-3 content per gram of fat, while cold-smoked salmon lost only 7.4%. Wood smoke deposits antioxidants on the surface that slow the breakdown of these fats. This was tested under controlled storage conditions, so results may vary with different smoking methods and storage.
What makes the fiber count so high for a salad?
Six different ingredients contribute to the 18 grams of fiber: garden peas bring about 5 grams, the apple adds roughly 4 grams, avocado contributes around 5 grams, whole wheat bread adds 2 grams, and the mixed salad and cucumber fill in the rest. That variety means you are getting a mix of soluble and insoluble fiber from whole food sources rather than a single concentrated source.
Read the full evidence review
