Lemon Dill Salmon and Kale Salad
This Lemon Dill Salmon and Kale Salad contains 27g protein and 423 calories per serving from omega-3 rich fish and greens. Three servings prep in 25 minutes without requiring an oven, making it a Mediterranean lunch you can assemble mid-week. Use this for variety in your protein rotation and to hit micronutrient targets alongside macros.
Ingredients
- •Garlic powder(1g)
- •1/4 tsp onion powder ($0.02)
- •Dill, Fresh(3g)
- •1/2 tsp dried parsley ($0.05)
- •1/4 tsp salt ($0.02)
- •freshly cracked pepper ($0.03)
- •Tahini (sesame paste)(60g)
- •1/4 cup warm water ($0.00)
- •Lemon Juice, Fresh(45g)
- •Kale(170g)
- •Beans, Cannellini, Canned, Drained(425g)
- •Salmon(170g)
- •Yellow Onion
Instructions
- 1First, make the Lemon Dill Tahini Dressing. Add the garlic powder, onion powder, dried dill, dried parsley, salt, some freshly cracked pepper, tahini, warm water, and lemon juice to a bowl and whisk or stir until smooth.
- 2Wash and finely chop the kale. Rinse and drain the can of cannellini beans. Drain the canned salmon. Thinly slice the red onion. If red onion tends to be too strong for you, soak them for a few minutes in ice water to mellow them out.
- 3To build the salad, fill each bowl with a couple large handfuls of the chopped kale. Top with 1/3 of the cannellini beans, 1/3 of the canned salmon, and a few slices of red onion. Drizzle the Lemon Dill Tahini Dressing over top and enjoy!
Nutrition — Per Serving
423
calories
27g
protein
20g
fat
- Carbohydrates
- 38g
- Saturated fat
- 3.5g
- Sodium
- 569 mg
- Dietary fiber
- 11.1g
3 servings per batch · ~291g each
Macro data sourced from USDA FoodData Central
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How much protein does Lemon Dill Salmon and Kale Salad have per serving?
Each serving delivers 27g of protein and 423 calories with 20g fat and 38g carbs. The fat content is notably higher than chicken-based recipes due to salmon's omega-3 profile, supporting hormone production alongside protein synthesis.
How long does Lemon Dill Salmon and Kale Salad take to prep?
This recipe is classified as quick prep and yields 3 servings on the stovetop. The salad format means minimal cooking time for salmon and kale, making it ideal for fast lunch assembly multiple times per week.
Is Lemon Dill Salmon and Kale Salad good for fat loss?
At 423 calories and 27g protein per serving, this salad fits a fat loss phase where you're targeting high protein with controlled calories. The healthy fats from salmon keep you satiated without excess calorie density.
