Healthy and Simple Salmon Salad

Want a nutritious meal that’s ready in minutes but tastes like you spent hours in the kitchen? This Healthy and Simple Salmon Salad combines protein-rich salmon with fresh vegetables and a zesty dressing for a satisfying meal that’s perfect for busy weekdays, meal prep, or light dinners. With just a few everyday ingredients, you’ll create a restaurant-worthy dish that supports your health goals without sacrificing flavor.

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Kitchen Tools for Perfect Salmon Salad

• Large mixing bowl
• Sharp knife
• Cutting board
• Measuring spoons and cups
• Small whisk or fork for dressing
• Can opener (if using canned salmon)

Ingredients for Healthy and Simple Salmon Salad

To make about 4 servings, you’ll need:

For the Salad Base:

• 12 oz cooked salmon, flaked (canned or freshly cooked)
• 6 cups mixed salad greens (spinach, arugula, romaine)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 red onion, thinly sliced
• 1 avocado, sliced
• 2 tablespoons fresh dill, chopped
• 1/4 cup feta cheese, crumbled (optional)

For the Lemon Dijon Dressing:

• 3 tablespoons extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 small garlic clove, minced
• 1/2 teaspoon honey
• Salt and freshly ground black pepper to taste

Ingredient Variations

Customize your salmon salad with these delicious alternatives:

• Protein Options: Substitute canned tuna, grilled chicken, or smoked trout for the salmon
• Greens Alternatives: Try kale, baby spinach, or butter lettuce instead of mixed greens
• Add-ins for Extra Texture: Include capers, olives, roasted bell peppers, or artichoke hearts
• Cheese Choices: Replace feta with goat cheese, blue cheese, or skip for dairy-free
• Grain Boost: Add quinoa, farro, or brown rice to make it more filling
• Nut Additions: Sprinkle with toasted walnuts, almonds, or pine nuts for crunch

Step-by-Step Instructions

Preparing the Salmon

1. If using fresh salmon, ensure it’s fully cooked and cooled.
2. Remove any skin and bones from the salmon.
3. Flake the salmon into bite-sized pieces using a fork.
4. Set aside while preparing other ingredients.

Assembling the Salad

1. Wash and dry all greens and vegetables thoroughly.
2. In a large bowl, combine mixed greens, halved cherry tomatoes, diced cucumber, and sliced red onion.
3. Add flaked salmon on top of the vegetables.
4. Arrange avocado slices around the salad.
5. Sprinkle with fresh dill and crumbled feta cheese if using.

Making the Dressing

1. In a small bowl, combine olive oil, lemon juice, Dijon mustard, minced garlic, and honey.
2. Whisk until well blended and slightly thickened.
3. Season with salt and pepper to taste.
4. Drizzle over the assembled salad just before serving.
5. Toss gently to coat all ingredients with the dressing.

What to Serve Salmon Salad With

Turn your salmon salad into a complete meal with these perfect pairings:

• Breads: Crusty whole grain bread, garlic toast, or pita chips
• Soups: Light cucumber soup or chilled gazpacho in summer, or butternut squash soup in cooler months
• Extra Sides: Roasted sweet potatoes, quinoa tabbouleh, or marinated white beans
• Beverages: Crisp white wine, iced tea with lemon, or sparkling water with cucumber slices

How to Serve

For an appealing presentation that’s as beautiful as it is delicious:

1. Arrange salad on a large platter or individual plates rather than tossing in a bowl.
2. Layer ingredients starting with greens, then vegetables, finishing with salmon on top.
3. Add avocado slices around the edges for a professional look.
4. Drizzle dressing in a zigzag pattern rather than mixing it in.
5. Sprinkle with additional fresh herbs just before serving.
6. Serve immediately while ingredients are fresh and crisp.

Storing and Reheating Tips

For Meal Prep:

• Store ingredients separately when possible to maintain freshness.
• Keep dressing in a separate container until ready to serve.
• Add avocado only when ready to eat to prevent browning.

Storage Guidelines:

• Undressed salad components can be refrigerated in airtight containers for up to 2 days.
• Dressing will keep for up to 5 days in the refrigerator.
• Cooked salmon can be stored separately for up to 3 days.

Make-Ahead Tips:

• Prep all vegetables and make dressing up to 24 hours ahead.
• Assemble just before serving for the freshest taste and texture.
• This salad is best enjoyed fresh rather than reheated.

Notes

• For the best flavor, use wild-caught salmon when possible.
• If using canned salmon, drain well and remove any bones for the best texture.
• Massage tougher greens like kale with a bit of olive oil and salt before adding other ingredients.
• Bring refrigerated dressing to room temperature before using for better flavor distribution.
• For a creamier dressing, add 1 tablespoon of Greek yogurt to the mixture.

Common Questions About Salmon Salad

Q: Can I use leftover cooked salmon for this recipe? A: Absolutely! Leftover grilled, baked, or poached salmon works perfectly. Just remove the skin and flake it into bite-sized pieces.

Q: How can I make this salad more filling? A: Add cooked quinoa, brown rice, or roasted sweet potatoes to increase the fiber and make it more substantial.

Q: Is canned salmon healthy? A: Yes, canned salmon is very nutritious and often contains soft, edible bones that provide calcium. Look for low-sodium options when possible.

Q: How do I keep my salad from getting soggy? A: Add dressing only when ready to serve, and consider placing juicy ingredients like tomatoes on top rather than mixing them with the greens.

Q: Can I make this dairy-free? A: Simply omit the feta cheese or substitute with a dairy-free alternative. The salad is delicious even without cheese.

If you’ve tried this “Healthy and Simple Salmon Salad” recipe or any other recipe on Feel Good Foodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

Healthy and Simple Salmon Salad

Make our Healthy and Simple Salmon Salad in just 15 minutes! Protein-packed salmon combines with fresh vegetables and zesty lemon dressing for a nutritious meal.

Print Recipe Pin Recipe

Prep Time :15 minutes mins

Total Time :15 minutes mins

Cuisine :American

Servings :4

Ingredients

  

Ingredients For the Salad Base

• 12 oz cooked salmon, flaked (canned or freshly cooked)
• 6 cups mixed salad greens (spinach, arugula, romaine)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 red onion, thinly sliced
• 1 avocado, sliced
• 2 tablespoons fresh dill, chopped
• 1/4 cup feta cheese, crumbled (optional)

Ingredients For the Lemon Dijon Dressing

• 3 tablespoons extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 small garlic clove, minced
• 1/2 teaspoon honey
• Salt and freshly ground black pepper to taste

Instructions

 

Preparing the Salmon

• If using fresh salmon, ensure it's fully cooked and cooled.
• Remove any skin and bones from the salmon.
• Flake the salmon into bite-sized pieces using a fork.
• Set aside while preparing other ingredients.

Assembling the Salad

• Wash and dry all greens and vegetables thoroughly.
• In a large bowl, combine mixed greens, halved cherry tomatoes, diced cucumber, and sliced red onion.
• Add flaked salmon on top of the vegetables.
• Arrange avocado slices around the salad.
• Sprinkle with fresh dill and crumbled feta cheese if using.

Making the Dressing

• In a small bowl, combine olive oil, lemon juice, Dijon mustard, minced garlic, and honey.
• Whisk until well blended and slightly thickened.
• Season with salt and pepper to taste.
• Drizzle over the assembled salad just before serving.
• Toss gently to coat all ingredients with the dressing.

Nutrition Facts

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