Weight Watchers Cod Salad with Green Onions

Ingredients:

  • 300g steamed cod or any boneless white fish (like haddock or tilapia)3 boiled eggs (use only 2 yolks for lower points)4 green onions, finely chopped1 small onion, finely chopped2 medium carrots, grated2 tbsp light mayonnaise (such as Hellmann’s Light)1 tbsp non-fat Greek yogurt (optional, for creaminess)1 tbsp fresh dill, finely choppedSalt to taste1 tsp olive oil (for frying)

Instructions:

  1. Prepare the Ingredients:

    • Cool the steamed fish fillet and divide it into bite-sized pieces.Cut boiled eggs into small cubes, using only 2 of the yolks to keep the points lower.Chop the onion and grate the carrots on a coarse grater.

    Cooking:

    • In a frying pan, heat 1 teaspoon of olive oil over medium heat.Fry the chopped onion and grated carrots until golden brown and soft.Once cooked, let the vegetables cool and then transfer them to a salad bowl.

    Assemble the Salad:

    • To the cooled vegetables, add the steamed cod pieces and boiled egg cubes.Add finely chopped green onions and dill to the bowl.In a separate small bowl, mix the light mayonnaise and non-fat Greek yogurt (optional) together.Season the salad with the mayonnaise mixture and salt to taste.Mix everything well until evenly combined.

    Serving:

    • Serve the salad in a large bowl or portion it into individual servings.For a creative presentation, serve the salad in lettuce cups or on whole-grain crackers for added texture.
    2. Tips:
  2. Light Mayonnaise: Using light mayonnaise significantly reduces the fat and calories while still providing creaminess.Greek Yogurt: Adding Greek yogurt increases protein content and gives a creamy texture with fewer calories.Lean Fish: Cod or similar white fish is low in fat and high in protein, making it an excellent choice for a weight-conscious dish.Vegetable Oil: Using a minimal amount of olive oil for frying adds healthy fats without adding too many points.
    3. Benefits:
  3. Lean Protein: Cod is a great source of lean protein, which helps build and repair body tissues.Rich in Omega-3: Fish provides omega-3 fatty acids that support heart health and reduce inflammation.Low in Points: This version of the salad is adapted to be lower in points, making it ideal for a Weight Watchers plan.Vitamins and Fiber: Carrots and green onions add vitamins, minerals, and fiber, contributing to overall well-being.
    4. Nutritional Information (per serving, based on 4 servings):**
  4. Calories: ~170 kcalProtein: ~20gFat: ~7gCarbohydrates: ~6gFiber: ~2gWeight Watchers Points: ~3-4 points per serving (depending on your specific plan)

This Weight Watchers-friendly Cod Salad with Green Onions is a light yet filling dish, perfect for a healthy lunch or dinner. Enjoy the delicious combination of flavors and textures while staying within your points!