When you trade a less nutritious food for a higher-quality food without losing the personality of the dish, I call it a “swap.” In this recipe, swap that blood sugar–spiking tortilla for crisp butter lettuce to enjoy a low-glycemic meal that satisfies both your taste buds and your waistline. Click here to view PDF version.
Salmon Salad Wraps
1 teaspoon sea salt, divided
juice of 1 lemon
2 (8-ounce) boneless, skinless wild salmon fillets
1 large yellow bell pepper, seeded and finely chopped
2 tablespoons finely chopped red onion
1 tablespoon finely chopped jalapeño
1 tablespoon rinsed capers, finely chopped
3 tablespoons fresh lime juice
1 tablespoon extra-virgin olive oil
2 tablespoons finely chopped fresh cilantro
12 butter lettuce leaves
2 avocados, pitted, peeled, and sliced
In a large skillet, bring 6 cups of water and 1⁄2 teaspoon salt to a boil over high heat. Add the lemon juice. Gently slide the salmon fillets into the boiling water. Reduce the heat to a low simmer and poach until the salmon is cooked through and opaque, about 5 minutes. Remove from the water and set aside to cool to room temperature, 5 to 10 minutes. When cooled, flake into small pieces.
Meanwhile, in a large bowl, combine the bell pepper, onion, jalapeño, capers, lime juice, oil, and remaining 1⁄2 teaspoon salt and mix well. Let the salad stand while the salmon cooks and cools, then gently fold the flaked salmon and cilantro into the salad.
Divide the lettuce leaves among four serving plates. Then divide the salmon mixture into 12 portions and spoon a portion onto each leaf. Top the salmon mixture with the sliced avocado, fold the lettuce around the salmon and avocado to form a wrap, and then serve seam-side down.
Nutritional analysis per serving (3 wraps)
Calories: 370 • Fat: 26 g • Saturated Fat: 4 g • Cholesterol: 60 mg • Fiber: 8 g • Protein: 25 g • Carbohydrates: 14 g • Sodium: 550 mg