High-protein wild salmon and walnut snack

High-protein wild salmon and walnut snack: creamy quark or cottage cheese with smoked wild salmon, walnuts, lemon juice and black pepper.

At a glance

• Serves 2
• Prep time: 5 min
• No cooking needed
• Total time: 5 min
• Calories: 320 kcal per serving
• Protein: 22 g
• Fat: 25 g
• Carbs: 2 g

Ingredients

• 100g smoked wild salmon
• A few drops of lemon juice
• 2 tbsp full-fat quark or cottage cheese
• 30g walnut halves
• Fresh dill and 1 pinch of black pepper

Method

You’ll need: chopping board · knife · mixing bowl

1. Set out the smoked wild salmon, rinse the dill and chop it finely. Roughly break up the walnuts.
2. Put the full-fat quark or cottage cheese in a small bowl and stir until smooth with the lemon juice. Season with black pepper.
3. Loosely arrange the smoked wild salmon on top and scatter over the fresh dill. Add the walnuts.
4. Leave everything to stand briefly so the lemon juice, dill and pepper come together with the wild salmon. Carefully taste and adjust the seasoning if needed.
5. For a little more freshness, add a few more drops of lemon juice before serving.

Good to know

When it needs to be quick, I like snacks that are still satisfying and taste properly good. This one is creamy, fresh and has exactly the savoury depth you often want between meals.

Swaps

Smoked wild salmon → hot-smoked mackerel (more omega-3, stronger flavour) Full-fat quark → Greek yoghurt 10% (creamier, mildly tangy) Cottage cheese → whole-milk ricotta (milder, slightly finer texture) Walnut halves → avocado (creamy, mainly monounsaturated fats)

Allergens

Contains fish, milk and tree nuts; generally suitable for children if the nuts are served in an age-appropriate form, and during pregnancy cold-smoked fish should only be eaten if it has been cooked until steaming hot – so this cold snack isn't suitable then.

Frequently asked questions

Which omega-3 fatty acids are in wild salmon and walnuts?

Wild salmon mainly provides EPA and DHA. Walnuts mostly contain ALA, the plant form of omega-3.

How much vitamin D and B12 does smoked wild salmon contain?

Salmon is one of the foods that contain vitamin D, and it also contains vitamin B12. The exact values vary depending on the catch, processing and product.

What's the difference between quark and cottage cheese nutritionally?

Both provide protein and, depending on the type, calcium. Quark is usually smoother and creamier, cottage cheese more lumpy and often a little saltier.

Are walnuts a sensible ingredient despite their fat content?

Yes, they contain mainly unsaturated fats plus manganese and copper. They also add fibre, which small snacks often lack.

Is the snack suitable for a sensitive stomach?

That mainly depends on the dairy, the smoked fish and the nuts. If you're sensitive to lactose, high-histamine foods or nuts, check the ingredients for yourself.