This healthy salmon salad is a colorful mix of fresh greens, crunchy veggies, and tender salmon. It’s not just tasty, it’s packed with good-for-you nutrients!
Salmon is my go-to for a quick meal. I love how it’s simple to prepare. Just toss everything together, and you’re ready to enjoy a light and satisfying dish!
Key Ingredients & Substitutions
Salmon: Salmon is the star of this salad, rich in omega-3 fatty acids. If you prefer, you can substitute it with trout or even canned salmon for convenience.
Mixed greens: A mix of romaine, spinach, and kale gives you great texture. Feel free to use arugula or baby spinach if those are what you have on hand.
Kalamata olives: These add a nice briny flavor. If you’re not a fan, try replacing them with green olives or simply leave them out.
Feta cheese: Feta offers a creamy texture and tang. You can use goat cheese or even a dairy-free cheese if you’re avoiding dairy.
Avocado: Adding creaminess and healthy fats, avocado is a great choice. You can swap it with roasted chickpeas for a protein boost if needed.
How Do I Cook the Salmon Perfectly?
Cooking salmon can be tricky, but here are some tips for perfection! The aim is to achieve a nice crispy skin and juicy flesh.
- Start with a dry salmon fillet; this helps it sear better.
- Always preheat your pan before adding the salmon to avoid sticking.
- Cook skin-side down first, which helps crisp it without drying out the fish.
- Monitor cooking closely; salmon cooks very quickly, especially on medium-high heat. You want it just opaque throughout for the best texture.
Healthy Salmon Salad
Ingredients You’ll Need:
For the Salmon:
- 2 salmon fillets (about 6 oz each)
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon paprika
- Salt and pepper, to taste
For the Salad:
- 4 cups mixed greens (such as romaine, spinach, and baby kale)
- 1 cup grape tomatoes, halved
- 1/2 cucumber, chopped
- 1/4 red onion, thinly sliced
- 1/4 cup Kalamata olives, pitted
- 1/2 cup crumbled feta cheese
- 1/2 avocado, sliced
- 1 tablespoon chopped fresh parsley (optional, for garnish)
For the Dressing:
- Juice of 1 lemon
- 2 tablespoons extra-virgin olive oil
- Salt and black pepper, to taste
Time Needed:
This healthy salmon salad takes about 10 minutes to prepare and 10-15 minutes to cook, making it a quick and wholesome meal option. You’ll spend around 20-25 minutes from start to finish!
Step-by-Step Instructions:
1. Cook the Salmon:
Start by preheating a grill pan or skillet over medium-high heat. While waiting, rub the salmon fillets with 1 tablespoon of olive oil, oregano, paprika, and add salt and pepper evenly. When the pan is hot, place the seasoned salmon in it. Cook each fillet for about 4-5 minutes on each side, until they are cooked through and golden brown. Once done, remove the salmon from the heat and set it aside.
2. Prepare the Salad:
While the salmon is cooking, grab a large salad bowl and combine the mixed greens, halved grape tomatoes, chopped cucumber, sliced red onion, Kalamata olives, and crumbled feta cheese. Gently toss the ingredients to mix them well. Top the salad with sliced avocado for an extra creamy texture!
3. Make the Dressing:
In a small bowl, whisk together the juice of one lemon, extra-virgin olive oil, salt, and black pepper. This simple dressing adds a fresh zesty flavor to your salad.
4. Combine and Serve:
Drizzle the dressing over the salad ingredients and toss gently to combine everything nicely. Now it’s time to serve! Divide the salad between two plates and place one cooked salmon fillet on top of each. If you like, garnish with chopped fresh parsley for a lovely pop of color.
5. Enjoy!
Serve your healthy salmon salad immediately for a flavorful and nutritious meal that’s perfect for lunch or dinner. Enjoy!
This recipe makes 2 servings, so it’s great to share or save leftovers for later!
Can I Use Frozen Salmon for This Recipe?
Yes, you can use frozen salmon! Just make sure to thaw it completely before cooking. You can do this overnight in the fridge or by placing the sealed salmon in cold water for about 30 minutes.
What Can I Substitute for Feta Cheese?
If you’re not a fan of feta, you can easily substitute it with goat cheese or even a dairy-free cheese. Crumbled ricotta also works well to add creaminess to the salad.
How Can I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 2 days. However, for the best texture, it’s recommended to keep the salad components and dressing separate until you’re ready to eat again.
Can I Make This Salad Ahead of Time?
Absolutely! You can prepare the salad ingredients and make the dressing ahead of time. Just keep them in separate containers in the fridge. Add the cooked salmon and dressing right before serving to maintain freshness.