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Salmon Salad

March 13, 2025•Popular
Salmon Salad

Salmon Salad

Salmon salad is a refreshing and nutritious dish that brings together the rich flavors of salmon with vibrant vegetables and zesty dressings. This versatile recipe can be enjoyed as a light lunch, a hearty dinner, or a delightful side dish at gatherings.

Rich in omega-3 fatty acids, high-quality protein, and essential vitamins, salmon is not only delicious but also incredibly good for your health.

Combining it with crisp greens, colorful veggies, and a flavorful dressing elevates this salad to new heights. Whether you prefer grilled, baked, or canned salmon, this salad is an easy and satisfying option that you can customize according to your taste preferences.

Perfect for warm days or as a filling meal any time of the year, this salmon salad is sure to become a staple in your kitchen.

Ingredients

For the Salmon:

  • Salmon fillet – 1 pound (450g), skin-on or skinless
  • Olive oil – 2 tablespoons
  • Salt – to taste
  • Black pepper – to taste
  • Garlic powder – ½ teaspoon (optional)
  • Lemon juice – from 1 lemon

For the Salad:

  • Mixed greens – 4 cups (e.g., arugula, spinach, romaine)
  • Cherry tomatoes – 1 cup, halved
  • Cucumber – 1 medium, diced
  • Red onion – ¼ cup, thinly sliced
  • Avocado – 1 ripe, diced
  • Bell pepper – 1 medium, diced (any color)
  • Fresh dill – 2 tablespoons, chopped (optional, for garnish)

For the Dressing:

  • Olive oil – ¼ cup
  • Red wine vinegar – 2 tablespoons
  • Dijon mustard – 1 tablespoon
  • Honey – 1 teaspoon (optional)
  • Salt – to taste
  • Black pepper – to taste
  • Garlic – 1 clove, minced

How to Make Salmon Salad

Step 1: Cook the Salmon

Preheat your oven to 400°F (200°C). Alternatively, you can grill the salmon.

Line a baking sheet with parchment paper and place the salmon fillet on it, skin side down.

Drizzle olive oil over the salmon, then season with salt, black pepper, and garlic powder, if using. Squeeze fresh lemon juice over the top.

Bake the salmon in the preheated oven for about 15-20 minutes, or until the salmon flakes easily with a fork. If grilling, cook for about 4-5 minutes per side, depending on thickness.

Once cooked, remove the salmon from the oven or grill and let it cool for a few minutes before flaking it into bite-sized pieces.

Step 2: Prepare the Salad

While the salmon is cooling, prepare the salad ingredients.

In a large bowl, combine the mixed greens, halved cherry tomatoes, diced cucumber, sliced red onion, diced avocado, and bell pepper.

Toss gently to combine the ingredients.

Step 3: Make the Dressing

In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, honey (if using), minced garlic, salt, and black pepper until well combined. Adjust the seasoning according to your taste.

Step 4: Assemble the Salad

Flake the cooked salmon into the salad bowl on top of the mixed greens and vegetables.

Drizzle the dressing over the salad, using as much or as little as you prefer. Toss gently to coat the salad ingredients with the dressing evenly.

Garnish with fresh dill, if desired.

Step 5: Serve

Serve the salmon salad immediately as a light meal or refrigerate for up to an hour to let the flavors meld. Enjoy this nutritious salad on its own or with crusty bread or crackers on the side.

Chef’s Note

Feel free to customize your salmon salad by adding or substituting ingredients based on your preferences. Grilled asparagus, roasted sweet potatoes, or even cooked quinoa can add more flavor and texture. If you prefer canned salmon for convenience, it works just as well—drain it well and flake it before adding it to the salad.

For an extra crunch, consider adding toasted nuts or seeds like walnuts, pecans, or sunflower seeds. This will not only enhance the flavor but also add more nutrients.

Storage Tip: If you have leftover salad, store the components separately in airtight containers. Keep the dressing separate to avoid sogginess. This salad is best enjoyed fresh but can last up to 2 days in the refrigerator when stored properly.

Nutritional Information (per serving, based on 4 servings)

  • Calories: 360
  • Protein: 28g
  • Carbohydrates: 14g
  • Fat: 24g
  • Fiber: 6g
  • Sugar: 3g
  • Cholesterol: 70mg
  • Sodium: 300mg

Salmon is an excellent source of high-quality protein and omega-3 fatty acids, which are beneficial for heart health. The addition of fresh vegetables in the salad provides essential vitamins and minerals, making this dish a powerhouse of nutrition.

Conclusion

This Salmon Salad is not only delicious but also a healthy choice that’s perfect for any occasion. Its vibrant colors and fresh flavors make it a feast for the eyes and the palate alike. By incorporating nutrient-dense ingredients, you can enjoy a meal that is both satisfying and good for you.

Whether served for lunch, dinner, or as a meal prep option, this salmon salad will become a favorite in your culinary repertoire. Try it today and savor the delightful combination of flavors and textures that only a salmon salad can offer!

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