Salmon Avocado Salad
This Salmon Avocado Salad is a fresh, heart-healthy dish that combines flaky salmon, creamy avocado, crisp vegetables, and a zesty lemon dressing. It’s packed with omega-3 s, fiber, and protein—perfect for a light lunch, post-workout meal, or elegant dinner. Whether using baked, grilled, or canned salmon, this salad delivers big on both flavor and nutrition.
Time & Servings:
Prep Time: 15 minutes
Cook Time : 10–15 minutes
Total Time: 25–30 minutes
Servings: 2 (meal-size) 4 (side portion)
Ingredients:
For the Salad:
2 salmon fillets (4–6 oz each) — baked, grilled, pan-seared, or even canned
1 large ripe avocado, diced
4 cups mixed greens (spinach, arugula, romaine, or your choice)
1/2 cup cherry tomatoes, halved
1/4 cup cucumber, sliced or diced
1/4 small red onion, thinly sliced
1/4 cup cooked corn or roasted chickpeas (optional for texture)
1–2 tbsp crumbled feta or goat cheese (optional)
Fresh herbs (parsley, dill, or cilantro), for garnish
For the Lemon Dressing:
2 tbsp olive oil
1 tbsp fresh lemon juice (or more to taste)
1 tsp Dijon mustard
1/2 tsp honey or maple syrup (optional)
Salt and pepper, to taste
Instructions:
1. Cook the Salmon:
Season the salmon fillets with salt, pepper, and a drizzle of olive oil.
Cook using your preferred method:
Pan-sear: Cook over medium-high heat for 3–4 min per side.
Bake: At 400°F (200°C) for 12–15 min, until opaque and flaky.
Grill: 4–5 min per side over medium heat.
Let cool slightly, then flake into large chunks.
2. Make the Dressing:
Whisk together olive oil, lemon juice, Dijon mustard, honey (if using), salt, and pepper in a small bowl or jar.
3. Assemble the Salad:
In a large bowl or on plates, layer the greens, avocado, tomatoes, cucumber, red onion, and corn or chickpeas.
Top with chunks of salmon.
Drizzle with the lemon dressing just before serving.
Garnish with herbs and optional cheese.
Tips & Notes:
Meal prep: Make the dressing and cook salmon ahead. Store separately and assemble fresh when ready to eat.
Use canned salmon: for a no-cook version—just drain well and season to taste.
Customize it: Add boiled eggs, quinoa, nuts/seeds, or olives for extra protein or texture.
Spicy version: Add a pinch of red pepper flakes or a few slices of fresh chili to the dressing.
Frequently asked questions FAQs:
Q: Can I use canned salmon?
A: Yes! Canned salmon works great—just flake it into the salad and season lightly.
Q: How do I store leftovers?
A: Store components separately. Assembled salad can be stored for up to 1 day, but it’s best fresh due to the avocado.
Q: Can I use a different protein?
A: Definitely. Try grilled chicken, shrimp, or tofu if you’re not in the mood for salmon.
Q: How can I make it dairy-free?
A: Simply omit the cheese, and ensure your dressing has no honey (use maple syrup or skip).
Nutritional Information :
Calories: 480 kcal
Total Fat: 33g
Saturated Fat: 6g
Carbohydrates: 10g
Sugars: 3g
Fiber: 5g
Protein: 35g
Sodium: 300mg