Salmon and Fruit Superfood Salad
Description
This Salmon and Fruit Superfood Salad is a vibrant, nutrient-packed dish combining heart-healthy salmon, antioxidant-rich berries, creamy avocado, leafy greens, nuts, and a bright citrus-honey dressing. It’s a refreshing, satisfying meal perfect for lunch, dinner, or meal prep. The balance of protein, good fats, and natural sweetness makes it both energizing and delicious.
Time Required
Prep time: 15 minutes
Cook time: 10–12 minutes
Total time: ~25 minutes
Ingredients (2 servings)
For the Salmon
2 salmon fillets (4–6 oz each)
1 tbsp olive oil
½ tsp garlic powder
½ tsp smoked paprika
Salt and black pepper, to taste
Optional: 1 tsp honey or maple syrup (for a glaze)
For the Salad
3–4 cups baby spinach or mixed salad greens
½ cup blueberries
½ cup sliced strawberries
1 small mango or 1 peach, diced (optional)
1 avocado, sliced
¼ cup chopped walnuts or almonds
2 tbsp chia seeds or pumpkin seeds
¼ red onion, thinly sliced
Optional extras: cucumber, cherry tomatoes, feta cheese
Citrus-Honey Dressing
3 tbsp extra-virgin olive oil
1 tbsp lemon juice
1 tbsp orange juice (or use more lemon)
1 tsp Dijon mustard
1–2 tsp honey
Salt and pepper to taste
Instructions
1. Season & Cook the Salmon
Pat the salmon dry with a paper towel.
Rub with olive oil, garlic powder, smoked paprika, salt, pepper (and honey if using).
Pan-sear method:
Heat a pan over medium-high.
Place salmon skin-side down. Cook 4–5 minutes.
Flip, cook another 3–4 minutes until flaky.
Air fryer option: 400°F (200°C) for 8–10 minutes.
Set aside to cool slightly.
2. Make the Dressing
Whisk together olive oil, lemon juice, orange juice, Dijon mustard, honey, salt, and pepper until smooth and emulsified.
3. Assemble the Salad
Add spinach/greens to a large bowl.
Top with blueberries, strawberries, mango/peach, avocado slices, nuts, seeds, and onion.
Place the warm or cooled salmon on top, breaking it into large chunks or leaving fillets whole.
Drizzle with the citrus-honey dressing.
Gently toss or serve as-is.
Nutrition Estimate (per serving)
Calories: 580–650
Protein: 32–38 g
Carbohydrates: 35–45 g
Fats: 35–40 g
Fiber: 9–12 g
Omega-3 fatty acids: high
(Varies with portion sizes and added toppings.)
Tips & Variations
Swap salmon for grilled chicken, shrimp, or chickpeas for a plant-based option.
Add quinoa for extra fiber and protein.
Use raspberries, blackberries, or oranges based on what’s in season.
For a creamy twist, mix Greek yogurt into the dressing.
Q&A About Salmon and Fruit Superfood Salad
1. Can I use canned salmon?
Yes! Use boneless, skinless canned salmon. Drain well and flake over the salad.
2. Can I make this ahead?
Yes, but store components separately. Add avocado, dressing, and salmon right before serving.
3. What fruits work best?
Berries, mango, peach, apple, orange segments, or pomegranate seeds.
4. How do I keep avocado from browning?
Toss slices in lemon juice or add just before eating.
5. What’s the best dressing for salmon salads?
Citrus-based or honey-mustard dressings pair perfectly with both salmon and fruit.
6. Is this safe for meal prep?
Yes—cook the salmon ahead, store for up to 3 days, and assemble fresh.
7. Can I eat this cold?
Absolutely. It’s delicious warm or chilled.
8. How do I make it dairy-free?
Avoid adding cheese and ensure the dressing contains no yogurt.