Indian Summer Salmon and Mango Salad

 

OK, so we haven’t quite got an Indian Summer as yet (although today is glorious!) but here’s the nearest thing – a salad with mellow tones of Indian spices and fragrant mango in the mix. I made it, and enjoyed it for lunch yesterday, even sat outside in the sunshine to eat it (such a luxury). It’s simply made with cooked salmon, salad vegetables and sliced chunks of fresh mango. I admit to making a few short-cuts – I flaked some cooked ready-prepared salmon, sliced some fresh mango cubes from a carton, and then tossed with salad leaves and other crisp vegetables to make a meal in minutes. Doesn’t sound too spectacular plain, but when served with a creamy and cooling lightly-spiced dressing it hit all the right spots! 

I used salmon that had been marinated in Indian style spices prior to cooking but you could use simple plain roasted, poached or grilled/broiled; added little Gem lettuce as my salad base but any salad leaves you like can be substituted; used a thinly sliced courgette/zucchini instead of cucumber because mine had gone a bit beyond crisp; and opted for a Bengal spice mango chutney which is particularly flavoursome, but again you’ll doubtless have a favourite The dressing is worth making in double or triple quantities since it will keep well in the refrigerator for up to 5 days and would be lovely with prawns/shrimp and cooked chicken. This salad would also make a wonderful lunch box meal and the flavours will develop rather than deteriorate when made ahead.

 

 

 

Quantities given are for just 1 light or generous bariatric portion as shown above on the bariatric portion plate (see details here)

 

INDIAN SUMMER SALMON AND MANGO SALAD

Ingredients

METRIC/US

100 g/4 oz cooked skinless and boneless salmon, flaked into large chunks

75 g/3 oz fresh mango chunks (or 1/4 fresh mango), sliced

1 small little Gem lettuce, cut lengthwise into slim wedges

50 g/2 oz courgette/zucchini or cucumber slices

1/4 small red onion, peeled and thinly sliced

Dressing:

2 tbsp fat-free thick Greek plain yogurt

1 tbsp very low-fat mayonnaise

1 heaped tsp mango chutney

1 tsp lemon juice

salt and freshly ground black pepper

 

METHOD

1.  Mix the salmon with the mango, lettuce, courgette/zucchini or cucumber and red onion. Arrange on a serving plate.

2.  To make the dressing, mix the yogurt with the mayonnaise, chutney, lemon juice and salt and pepper to taste.

3.  Spoon or drizzle over the salad to serve.

 

SERVES 1

WLS PORTION: 3/4-1

 

CALORIES PER PORTION: 300

PROTEIN: 28.6g

CARBOHYDRATE: 27.6g

FAT: 8.3 

 

Image copyright of Bariatric Cookery (UK) Ltd