Trays of smoked salmon and salmon-mousse?>

Salmon Mousse

by Berkeley Wellness  

Popular in the 1950s and 1960s, this traditional appetizer has been updated by the use of fresh salmon instead of canned, and yogurt and reduced-fat sour cream instead of mayonnaise and heavy cream. If you’d prefer, you can substitute one 14 ¾-ounce can of sockeye salmon for the fresh (and omit the ¼ teaspoon of salt from step 1). If you do, don’t bother to drain or remove the skin or bones (which contain calcium) before transferring to the food processor.

Timing alert: The mousse needs to chill for at least 4 hours before serving.


  • 1 pound skinless salmon fillets
  • 1 teaspoon salt
  • 1 envelope unflavored gelatin
  • ½ cup cold water
  • ¾ cup plain fat-free yogurt
  • ? cup reduced-fat sour cream
  • ¼ cup drained white horseradish
  • 2 tablespoons grated onion
  • 2 teaspoons grated lemon zest
  • 3 tablespoons fresh lemon juice


1. Preheat the oven to 450°F. Place the salmon on a baking sheet and sprinkle with ¼ teaspoon of the salt. Roast for about 10 minutes, or until the salmon just barely flakes when tested with a fork (it should still be moist in the center). Let cool to room temperature.

2. Meanwhile, in a small heatproof bowl, sprinkle the gelatin over the water and let stand until softened, about 2 minutes. Set the bowl in a pan of simmering water and heat until the gelatin dissolves, about 3 minutes. Set aside to cool to room temperature.

3. Transfer the gelatin mixture to a food processor along with the salmon, the remaining ¾ teaspoon salt, the yogurt, sour cream, horseradish, onion, lemon zest, and lemon juice. Pulse until the mixture is smooth.

4. Transfer the mousse mixture to a decorative bowl, cover, and refrigerate at least 4 hours for the mousse to set.

Makes 12 servings.

Nutrition per serving: 80 calories, 3g total fat (1g saturated), 0g dietary fiber, 3g carbohydrate, 10g protein, 240mg sodium.

A good source of: niacin, omega-3 fatty acids, selenium, vitamin B12, vitamin B6.

Also see 8 Super-Healthy and Flavorful Salmon Recipes.