Looking for a healthy snack that’s quick to make? This salmon spread is full of omega‑3s and protein, and the cauliflower gives a satisfying crunch.
Prep time: 15 minutes | Total time: 45 minutes
Creamy Salmon Spread & Cauliflower Dippers
Ingredients
- 2 cans (5 oz each) pink salmon, well drained
- ½ cup fresh parsley, chopped
- 1 tablespoon lemon juice
- ¾ cup non‑fat plain Greek yogurt
- 2 teaspoons lemon zest
- 1 small shallot, finely diced
- 1 garlic clove, minced
- 1 teaspoon Dijon mustard
- ¼ teaspoon salt
- 1 medium cauliflower head, cut into bite‑size pieces
Directions
Put the drained salmon, parsley and lemon juice in a food processor. Blend until the fish is fine. Scrape the sides, then add the yogurt, lemon zest, shallot, garlic, mustard and salt. Blend again until smooth. Scoop the mixture into a container and chill for at least 30 minutes.
While the dip cools, break the cauliflower into small florets. Keep them in the fridge until ready to serve.
When everything is cold, serve the cauliflower pieces with the salmon dip for dipping.
Serves: 6 | Portion: ⅓ cup dip plus 1 cup cauliflower
Nutrition per serving: 85 calories, 2 g total fat, 1 g saturated fat, 11 g protein, 8 g carbs, 3 g fiber, 4 g sugar, 237 mg sodium.
Key nutrients: 12 % calcium, 6 % iron, 27 % vitamin D, 94 % vitamin C, 488 mg potassium.