Salmon Niçoise Salad
Salmon Niçoise Salad delivers 5g protein and 398 calories per serving — designed as a light meal component rather than your primary protein source. Quickly preps 6 servings on the stovetop, making it efficient for adding variety to your rotation. Stack this with a lean protein powder or additional salmon to hit your protein floor for lunch.
Ingredients
- •Mayonnaise, Regular(120g)
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Mustard, Whole Grain(60g)
- •Lemon Juice, Fresh(60g)
- •1 teaspoon dried dill
- •½ teaspoon sea salt
- •¼ teaspoon freshly cracked black pepper
- •Salmon
- •Egg, Whole, Large
- •Green Beans(113g)
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Capers, Canned, Drained(45g)
- •Lettuce, Romaine(1440g)
- •Olives, Black, Canned, Pitted(120g)
- •Tomato, Cherry(240g)
Instructions
- 1Preheat the oven to 400°F with a rack in the center position. Line a rimmed sheet pan with parchment.
- 2Make the dressing. In a small bowl combine the mayonnaise, olive oil, mustard, lemon juice, dill, salt and pepper.
- 3Place the salmon skin side down on prepared sheet pan. Pat dry with a paper towel. Brush the salmon with ¼ cup of dressing. Bake until the salmon easily flakes with a fork, 12 to 15 minutes.
- 4Meanwhile, bring two small pots of water to a boil over high heat. Cook your Six Minute Eggs in one pot. In the second pot, add the green beans and cook until tender, about 3-4 minutes.
- 5Heat the olive oil in a small skillet over medium-high heat. Once the oil is glistening, fry the capers until they burst open, about 1 minute. Using a slotted spoon, transfer to a paper towel-lined plate.
- 6Make the salad. Place the lettuce on a large platter. Lift the salmon away from the skin and place it on top of the lettuce. Top with fried capers, green beans, eggs, olives and tomatoes.
- 7Drizzle with the remaining dressing. Serve family style.
Nutrition — Per Serving
398
calories
5g
protein
35g
fat
- Carbohydrates
- 20g
- Saturated fat
- 5.1g
- Sodium
- 473 mg
- Dietary fiber
- 7.2g
6 servings per batch · ~384g each
Macro data sourced from USDA FoodData Central
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How much protein does Salmon Niçoise Salad have per serving?
Each serving contains 5g of protein and 398 calories, with 35g fat and 20g carbs. This is a lower-protein option best suited as a light lunch or side rather than a primary protein source.
How long does Salmon Niçoise Salad take to prep?
This is a quick prep recipe that comes together fast on the stovetop and makes 6 servings at once. It's ideal for when you need a prepared lunch ready in minimal time.
Is Salmon Niçoise Salad good for fat loss?
At 398 calories per serving with minimal carbs (20g) and solid fat content (35g), this salad works well for fat loss phases when you're running a caloric deficit. The lower protein means it pairs best with higher-protein meals elsewhere in your daily intake.
