These ultra-easy 10-Minute Smoked Salmon Baked Potatoes are a lighter alternative to traditional calorie and fat laden loaded baked potatoes.
I don’t know about you, but for me, last week was absolute MAYHEM. Aside from the fact that both Mr. EN and I had something (meetings, a retirement party, a work obligation) on our calendars EVERY night of the week, we had to replace my broken computer (Good riddance Dell All- In-One), re-landscape our yard, and put in a vegetable garden…for the third (please don’t ask why) time. What were we thinking ?!?
Honestly, a few days ago I literally had just 10 minutes to put a healthy dinner on the table. What to do…what to do…? Bingo! Smoked Salmon Baked Potatoes.
Why these are a fairly healthy choice:
- Seafood Rules! The United States 2015 Dietary Guidelines recommend that adults eat at least 8 ounces a week of seafood, including fish and shellfish. An easier way to think about this recommendation is to eat seafood at least twice a week. That’s because fish, especially fatty fish like salmon, anchovies, herring, shad, sardines, Pacific oysters, trout, and Atlantic and Pacific mackerel, are low in saturated fat (the kind that clogs our arteries) and high in Omega-3-fats which help keep our arteries flexible and our hearts healthy. And, fish that comes already cooked, like the smoked salmon in this recipe? I’M IN! For this recipe I used Echo Falls Hot Smoked, Pepper-Flavored Salmon. Health Note: The one drawback with already cooked, cold or hot smoked salmon, is that it’s high in sodium. This meal for us is an occasional meal, for when we’re really in a hurry. You can make this recipe much lower in sodium by using leftover cooked salmon, from a previous night’s dinner, which is far lower in sodium.
- Potatoes are NOT bad for you. Personally, I’m tired of potatoes getting a bad rap. White, yellow, orange, red, purple…I love them all. And, they’re good for you! One medium baked potato has about 110 calories and is almost entirely fat, sodium, and cholesterol free. Plus, that same medium-size potato contains more potassium than a banana, and is an excellent source of Vitamins C and B6. So, if you love potatoes like I do, I give you my explicit permission to lose the carbs-are-bad-for-you guilt and enjoy them; just watch the high-cal toppings and the cooking method (frying = ☹ = once in a while).
- Greek yogurt is worth trying. Plain low-fat Greek yogurt is low-in calorie, and high in protein and calcium which we all need for strong muscles and bones. If you don’t have yogurt – or if you don’t like it – you can replace it with sour cream (Mr. EN did.) Just know – full disclosure here – that if you do swap sour cream for plain Greek yogurt it’s not an even swap nutritionally speaking. The Greek yogurt is the healthier choice, hands down.
- Fresh dill adds flavor. Fresh dill, like all fresh herbs, provides tons of flavor and is very low in calories, sodium-free, and contains cancer-fighting antioxidants and phytochemicals. If you don’t have dill (fresh or dried) it’s not a deal-breaker for this recipe; just add some extra chives or green onion.
Have you had an extra busy week? Are you looking for a 10-minute meal? Try these 10-Minute Smoked Salmon Baked Potatoes. Add a quick green salad made with already washed greens and a small (or medium-size depending on your day) glass of Chardonnay, and presto – you’ve got dinner!
Peace, love, and good eats; from our Empty Nest to yours.
Trending this week in the ENE kitchen: Echo Falls, Hot Smoked Salmon, Pepper-Flavored, purchased at our local Meijer Store – https://www.meijer.com/product/grocery/seafood/fish/echo-falls-pepper-hot-smoked-coho-4-oz/t1/t1-865/t2/t2-10125/t3/t3-815/4831302803.uts
10-Minute Smoked Salmon Baked Potatoes
Yield 2 Servings
- 2 medium baking potatoes
- 4 ounces smoked salmon, flaked
- 3 tablespoons minced red onion
- 4 tablespoons Greek yogurt or low-fat sour cream
- 1 tablespoon capers, drained
- 2 tablespoons chopped chives or green onion
- 2 teaspoons chopped fresh dill weed or ¼-½ teaspoon dried dill weed (optional)
- Salt and pepper to taste
- Scrub potatoes and pierce several times with a fork. Microwave on high until tender; about 4-8 minutes depending on the size of the potato and the power of your microwave.
- Cut potatoes open and top with salmon, yogurt or sour cream, capers, red onion, chives, dill (if using) salt and pepper.
- Instead of microwaving the potatoes you can bake them in a 350 degree oven for 45-minutes to one hour.
- If you use low-fat sour cream instead of Greek yogurt one serving of this recipe, using a medium-size baked potato, will be 299 calories instead of 269.
- If you skip the capers you reduce the sodium in this recipe by 150 mg per serving. That’s a lot!
Serving Size 1 stuffed potato
Amount Per Serving
% Daily Value
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 38 mg
Sodium 470 mg
Total Carbohydrates 40 g
Dietary Fiber 4 g
Sugars 4 g
Protein 22 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.