Salmon salad is one of my all-time favorite recipes for summer. I make it at least once a week. It’s an ideal quick meal to make when you’re short on time or want something light.
I’ve been experimenting with using fresh and canned salmon, various herbs, veggies, and dressing to get the best possible combo of nutrition and taste.
Today, I’ll give you my salmon salad recipe so that you can get all the salmon benefits in a healthy and quick dish.
Recipe Overview
- Prep Time: 5 minutes
- Cook Time: 10 minutes, plus cool time and salad assembly time
- Total Time: 30 minutes
- Number of Servings: 4
Ingredients
For the salad:
- 1 lb salmon
- 3 cups cucumber
- 3 cups red bell peppers
- 3/4 cup red onions
- 1 avocado
- 1 tablespoon fresh parsley
For the dressing:
- 1 1/2 tablespoon lemon juice
- 3 tablespoons olive oil
- 2 tablespoons mayo
- 2 tablespoons fresh dill
- Salt and pepper to taste
Instructions
- Preheat your oven to 400 degrees. Line a baking sheet with parchment paper and place salmon on it, skin-side down.
- Season the salmon with salt and pepper and bake for 10 minutes. Let the salmon cool to room temperature.
- Flake the salmon flesh.
- Take out a large bowl and combine the flaked salmon with the cucumber, red bell peppers, onions, avocado, lettuce, and fresh dill. Mix so all ingredients are well combined.
- Make the salad dressing in a separate bowl. Pour lemon juice and olive oil. Add mayo, salt, and pepper. Whisk so everything is combined.
- Taste the dressing to check the flavor of the seasoning. Adjust the ingredients as needed, pour over the salmon, and serve.
Recipe Notes
Here’s what to keep in mind when you make a salmon salad recipe:
- Use vegan mayo if you want a dairy-free salmon salad recipe.
- You don’t have to serve salmon salad straight away. Cover it and keep it in the fridge for up to three days.
- Make sure your salmon is perfectly cooked. You want moist and tender fish for the best flavor. Cook salmon until it reaches 145 degrees [1].
- Use fresh herbs. Fresh dill, parsley, and crunchy celery work best with salmon recipes.
- Let the salad sit. The longer the salad sits, the better the flavors meld, and the dressing soaks into the fish. Ideally, let it sit for around 20 minutes.
Nutrition Facts
- Calories: 296kcal
- Total Carbs: 15g
- Protein: 12g
- Fat: 20g
- Fiber: 3g
- Net Carbs: 3
Salmon Salad Ingredients and Substitutions
Here’s which ingredients and substitutions to use for the best salmon salad results:
- Mayonnaise - Use avocado oil mayonnaise for best results. You can substitute it with Greek yogurt or regular yogurt if you don’t like mayo or want an egg-free salad.
- Vegetables - Celery gives the salad a nice crunch. You can also use carrots, peppers, baby tomatoes, shallots, and your favorite green leaves. Make sure to chop them into bite-sized pieces.
- Onions - All kinds of onions work well. Use red, green, yellow, or sweet onion.
- Avocado - Gives creaminess to the salad, plus it’s full of fats good for the heart [2].
- Fresh herbs - You can try parsley, dill, basil, and cilantro.
- Cheese - Feta cheese works great with salmon.
- Dijon mustard - Use if you want a tangy flavor.
Overall, salmon salad is light and healthy, and you can use as many or as few ingredients as you want.
The dressing is also simple, and you can make it using only fresh lemon juice, olive oil, salt, and pepper.
Related Articles:
Should I Use Fresh Salmon or Canned Salmon for the Salmon Salad
You can use either fresh salmon or canned salmon for the salad. If you opt for canned salmon, use a boneless skinless one so you don’t have to pick out small bones.
You can also use freshly baked salmon or leftover salmon.
You can use cooked salmon, for example, grilled, baked, or broiled. Essentially, all salmon variations work well in the salad.
You can even use frozen salmon, but thaw it in the fridge the day before making the salad.
Pro tip: If you want more protein, you can also use canned tuna or shredded chicken.
“Tuna is very low in calories and fat, which makes it an almost pure protein food. A 3-oz (85-g) serving of cooked yellowfin tuna packs about 25 g of protein and only 110 calories.”
- Arlene Semeco, MS, RD for Healthline
How to Serve Salmon Salad
Serve salmon salad in:
- Salmon salad sandwich with your favorite bread. Toasted bagels, sourdough bread, and oat rolls work well.
- Your favorite tortilla wraps, such as corn or grain-free tortillas.
- In lettuce wraps if you want a healthy salmon salad meal.
- On top of crackers.
- On a bed of greens, such as over a mix of lettuce with cucumber.
- Salmon salad pasta, by mixing the fresh salmon fillets with whole wheat pasta and more mayo.
How to Store Salmon Salad
Store salmon salad in the fridge by putting each part of the salad in a separate container.
This way, you can meal prep the salad and combine it in the morning or at lunchtime.
I usually pack all the chopped vegetables, dressing, and salmon in meal prep containers and leave the dressing on the side.
This is the best way to store the salmon salad, as the dressing can make the salad turn soggy. But, if you store the dressing on the side, your salad will last longer.
It’s also best to add avocado on the day of eating because it can turn brown from oxidation.
The salad can be kept in the fridge for three to four days if using fresh fish. If you use canned salmon, keep it in the fridge for about five days.
Salmon salad shouldn’t be frozen because the mayo doesn’t freeze well. However, you can mix all the ingredients without the mayo and freeze them this way.
Then add the mayo after you thaw the salad. Keep it in the freezer for up to three months.
Also Read: How to Preserve Meat
FAQs
Can You Eat Salmon Cold on a Salad?
Yes, you can eat salmon cold on a salad. You can eat it hot, at room temperature, or cold. For the salmon salad recipe, it’s best to eat it at room temperature because hot salmon can wilt the lettuce.
Can I Eat Salmon 4 Times a Week?
No, you can’t eat salmon four times a week. Fish and shellfish, including salmon, should be eaten two to three times a week, or eight to twelve oz per week.
What Vegetables Go Well With Salmon?
Vegetables that go well with salmon are romaine lettuce, green beans, carrots, asparagus, and cabbage.
Can I Eat Raw Salmon?
Yes, you can eat raw salmon. It’s a part of many dishes worldwide. However, salmon is animal protein, and it can contain bacteria and parasites. It’s better to eat cooked salmon.
Crafting the Perfect Fresh Salmon Salad
Make the salmon salad by following the steps above for an absolutely delicious meal. It’s extremely easy to make, it doesn’t take up much time, and you can even prepare the ingredients in advance.
Best of all, it’s extremely versatile. Make a salmon salad sandwich, serve it in lettuce wraps, or with your favorite bread.
References:
- https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation
- https://newsroom.heart.org/news/eating-two-servings-of-avocados-a-week-linked-to-lower-risk-of-cardiovascular-disease
