This Healthy Salmon Salad is fresh, tasty, and packed with goodness! With flaky salmon, crisp veggies, and a zesty dressing, it’s a meal that feels light yet satisfying.
It’s the perfect lunch for when you want something that won’t weigh you down. I love making it ahead of time and enjoying it throughout the week. Super convenient! 🥗
Key Ingredients & Substitutions
Salmon: Fresh salmon fillets are best for flavor and tenderness. If you can’t find fresh, frozen salmon works well too. You could also substitute with grilled chicken or tofu if you’re looking for a different protein.
Spinach: Fresh spinach adds a great base. You can switch it up with kale or arugula for more bite. If you prefer a lighter option, try mixed salad greens!
Feta Cheese: Feta adds a tangy flavor. If you’re dairy-free, try using nutritional yeast for a cheesy taste or even diced avocado for creaminess.
Olives: Kalamata olives bring a briny depth to the salad. Green olives would work too, or you can skip them for a less salty profile.
How Do I Cook Salmon Perfectly?
Cooking salmon can be a bit tricky; however, a few simple tips will help you nail the process! Here’s how to achieve perfectly cooked salmon:
- Start with dry fillets. Use paper towels to pat them dry. This helps sear the fish and prevents unwanted steaming.
- Season generously. Olive oil, salt, and herbs give great flavor. Don’t be shy!
- Heat your pan well before cooking. This helps the skin crisp up and the salmon cook evenly.
- Cook skin-side down first. This adds flavor and texture. Flip it halfway to avoid breaking the fillet.
- Watch the color. When the salmon turns from vibrant pink to a lighter shade, it’s time to check for doneness. It should flake easily when done.
These tips will help you get juicy and flavorful salmon every time!
Healthy Salmon Salad
Ingredients:
- 2 salmon fillets (about 6 oz each)
- 4 cups fresh spinach leaves
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, sliced
- 1 ripe avocado, cubed
- 1/4 red onion, thinly sliced
- 1/4 cup Kalamata olives
- 1/2 cup crumbled feta cheese (or goat cheese)
- 1 tbsp olive oil (plus extra for cooking salmon)
- Salt and freshly ground black pepper, to taste
- 1 tsp dried mixed herbs or Italian seasoning
- 1 tbsp lemon juice
- 1 tbsp fresh chopped parsley (optional)
- 1 tsp dried dill (optional)
Time Needed:
This recipe will take you approximately 15 minutes of preparation time, plus cooking time for the salmon, which will be around 10 minutes. So, you’ll be enjoying your delicious salad in about 25 minutes!
Instructions:
1. Prepare the Salmon:
Start by patting the salmon fillets dry with paper towels. This helps to sear them nicely. Drizzle a bit of olive oil over the fillets, then sprinkle with salt, pepper, and dried mixed herbs on both sides. In a non-stick skillet or grill pan, heat a little more olive oil over medium-high heat. Once hot, add the salmon fillets. Cook them for about 4-5 minutes on each side until they’re cooked through and have nice grill marks. They should flake easily when done. Remove from heat and set aside.
2. Prepare the Salad Base:
In a large salad bowl, arrange the fresh spinach leaves as the base. Next, add the halved cherry tomatoes, sliced cucumber, cubed avocado, thinly sliced red onion, and Kalamata olives. Scatter the crumbled feta cheese over the top, adding a deliciously creamy texture.
3. Make the Dressing:
In a small bowl, whisk together olive oil, lemon juice, a bit of salt, and pepper. If you’re using them, add the chopped parsley and dried dill for an extra burst of flavor.
4. Assemble the Salad:
Drizzle the prepared dressing over the salad mixture. Gently toss everything together to combine all those colorful ingredients. Finally, place the cooked salmon fillet on top of each serving for a beautiful presentation.
5. Serve:
Enjoy your Healthy Salmon Salad right away, or if you’re prepping in advance, you can refrigerate it for a few hours before serving. Just be sure to add the dressing before you eat if it’s been refrigerated for a while!
This salad is not only healthy and nourishing but also super tasty! Perfect for lunch or dinner—enjoy! 🥗
Can I Use Frozen Salmon for This Recipe?
Yes, you can use frozen salmon! Just be sure to thaw it completely before cooking. The best way to thaw is to place it in the fridge overnight or run it under cold water in a sealed bag for quick thawing.
Can I Make This Salad Ahead of Time?
Absolutely! You can prepare the salad ingredients a few hours ahead and store them in the fridge. Just keep the dressing separate until you’re ready to serve to prevent the greens from wilting.
What Can I Substitute for Feta Cheese?
If you’re not a fan of feta or want a dairy-free option, consider using crumbled goat cheese, avocado, or even nutritional yeast for a cheesy flavor without the dairy.
How Do I Store Leftovers?
Store any leftover salad in an airtight container in the fridge for up to 2 days. Avoid adding the dressing until you’re ready to eat it to keep the salad fresh.