Salmon salad is a delicious dish that perfectly balances flavors and nutrients for those looking to eat healthy without sacrificing taste for a summer barbecue, meal prepping for the week, or simply craving a refreshing lunch.
What is Salmon Salad?
Salmon salad is a dish made with fresh or canned salmon, combined with various greens, veggies, and dressings to create a light yet satisfying meal. It can be served cold or warm, making it an adaptable choice for any season. With omega-3-rich salmon as the star ingredient, this salad not only offers great taste but also packs a punch of essential nutrients.
Variations and Add-ins
Salmon salad is highly customizable, allowing you to experiment with different flavors and ingredients. Here are some popular variations:
- Mediterranean Salmon Salad: Add Kalamata olives, feta cheese, and roasted red peppers for a Mediterranean twist.
- Asian-Inspired Salmon Salad: Use a sesame-ginger dressing and add edamame, shredded carrots, and sliced almonds for an Asian flair.
- Smoked Salmon Salad: Substitute grilled salmon with smoked salmon for a savory, rich taste. This pairs well with capers and a creamy dill dressing.
- Keto-Friendly Salmon Salad: Skip high-carb veggies and add more avocado, leafy greens, and seeds like chia or flax.
Tips and Tricks for the Best Salmon Salad
- Let the Salmon Cool: If using freshly cooked salmon, allow it to cool slightly before adding it to the salad. This helps the greens stay crisp.
- Don’t Overdress: Add the dressing gradually and toss as you go. You can always add more, but you can’t take it away.
- Fresh is Best: Use the freshest ingredients you can find, especially for the herbs and veggies. It makes a world of difference in flavor.
How to Serve Salmon Salad
Salmon salad is versatile in how it can be served:
- As a Main Dish: Serve on a large platter as a light lunch or dinner.
- In Wraps: Roll the salad in whole-grain or lettuce wraps for a portable meal.
- On Toast: Spread some mashed avocado on toast and top it with a generous scoop of salmon salad for a delicious brunch option.
- Paired with Soup: A side of chilled gazpacho or creamy potato soup complements the salad nicely.
How to Store Salmon Salad
If you have leftovers or want to meal prep, here’s how to store your salad:
- In the Fridge: Store the salad and dressing separately in airtight containers. The salad can last up to 3 days when stored properly.
- Make-Ahead Tips: Cook the salmon and prep the veggies ahead of time. Keep everything separate and assemble just before serving to maintain freshness.
- Freezing: It’s best not to freeze salmon salad, as the veggies and dressing will not hold up well. However, you can freeze cooked salmon for up to 3 months and thaw it before adding it to a fresh salad.
Recipe FAQs
Can I use canned salmon for salmon salad?
Yes, canned salmon is a great time-saving option. Just make sure to drain it well and remove any bones for a smoother texture.
Is salmon salad healthy?
Absolutely! It’s rich in protein, omega-3 fatty acids, and various vitamins and minerals. Pair it with plenty of greens and you’ve got a balanced meal.
What kind of salmon is best for salad?
Wild-caught salmon tends to have a richer flavor and more omega-3s compared to farmed varieties. However, farmed salmon can still be delicious and is often more budget-friendly.
How do I keep my avocado from browning in the salad?
To prevent avocado from browning, squeeze a bit of lemon juice over the slices before adding them to the salad.
Salmon Salad
Salmon salad is a delicious dish that perfectly balances flavors and nutrients for those looking to eat healthy without sacrificing taste for a summer barbecue, meal prepping for the week, or simply craving a refreshing lunch.
Ingredients
- 2-4 oz salmon fillets
- 4 cups mixed greens (baby kale + romaine or spring mix)
- 1 Tablespoon avocado oil
- Sea salt & black pepper, to taste
- ¼ cup pickled red onions
- 2 Tablespoons pepitas (pumpkin seeds)
- ¼ cup crumbled feta
- 2 cups sweet potato croutons (crispy and golden)
- ½ avocado, sliced
- Lemon vinaigrette (for drizzling)
Instructions
- Prep Ahead: Start by making your pickled red onions, zesty lemon vinaigrette, and perfectly baked sweet potato croutons.
- Sear the Salmon: Season your salmon fillets generously with sea salt and pepper. Heat up avocado oil in a large skillet (cast-iron is ideal) over medium-high heat.
- Place the salmon skin side up and let it sear for about 4 minutes, getting a golden crust. Flip and cook another 4 minutes until it’s medium-rare and beautifully tender.
- Assemble the Salad: Toss your greens with sweet potato croutons, tangy pickled red onions, feta crumbles, and crunchy pepitas. Divide this between two plates.
- Top It Off: Add the perfectly seared salmon and creamy avocado slices. Finish with a generous drizzle of lemon vinaigrette and a sprinkle of extra salt and pepper to taste.
Nutrition Information
Yield
2Serving Size
1Amount Per Serving Calories 777Total Fat 45gSaturated Fat 9gTrans Fat 0gUnsaturated Fat 32gCholesterol 89mgSodium 691mgCarbohydrates 60gFiber 13gSugar 18gProtein 37g
Easy Shrimp Recipes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
Final Thoughts
Salmon salad is more than just a healthy meal; it’s a delightful blend of textures and flavors that can be tailored to suit your taste buds. From simple everyday lunches to gourmet variations, this dish can be as versatile as you want it to be. Follow the tips and variations above to elevate your salad game, and enjoy a deliciously satisfying meal!
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