This healthy salmon salad is packed with flavor and nutrition! Tender salmon, fresh greens, and crunchy veggies come together for a bright and tasty meal.
It’s great for lunch or dinner, and you can mix it up with your favorite dressing. I love how quick it is to make—perfect for those busy days when you need something light but filling!
Key Ingredients & Substitutions
Salmon: Fresh salmon fillets are great, but you can also use canned salmon if you’re in a hurry. It’s still super healthy and packed with flavor. If you’re not a fan of salmon, try grilled chicken or tofu as alternatives!
Mixed Greens: A mix of spinach, arugula, and lettuce gives a nice variety. If you don’t have them, go for kale or even cabbage for crunch. Use whatever greens you love!
Dill: Dried dill is easy to find and works well, but fresh dill offers a brighter taste. If you can’t find dill, try parsley or basil for a different flavor twist.
Kalamata Olives: These add a wonderful briny flavor. If you’re not a fan, skip them or swap for green olives, capers, or even chopped pickles – they all add a nice zing!
Feta Cheese: Feta brings creaminess and tang. If you’re dairy-free, try using vegan cheese or leave it out altogether for a light salad.
How Do I Cook Salmon Perfectly?
Cooking salmon can be tricky, but with a few tips, you’ll have perfectly cooked fish every time! Here’s how:
- Warm your skillet over medium-high heat and add olive oil. This helps to create a nice sear.
- Season the salmon with dill, salt, and pepper. Make sure you coat both sides!
- Place the salmon fillets skin-side down in the hot skillet. Don’t move them around for the first few minutes to get a nice crust.
- Cook for about 4-5 minutes, then flip carefully. Cook for an additional 3-4 minutes until the flesh flakes easily with a fork.
Trust your instincts on the cook time—salmon is best when it’s still slightly moist on the inside!
Healthy Salmon Salad
Ingredients You’ll Need:
For the Salad:
- 2 salmon fillets (about 6 oz each)
- 1 tablespoon olive oil (for cooking)
- 1 teaspoon dried dill (or fresh if available)
- Salt and freshly ground black pepper, to taste
- 4 cups mixed salad greens (spinach, lettuce, arugula, etc.)
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, sliced
- 1/4 red bell pepper, sliced
- 1/4 red onion, thinly sliced
- 1/4 cup Kalamata olives
- 1/4 cup crumbled feta cheese
- 1 lemon wedge (for garnish and dressing)
For the Optional Dressing:
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
How Much Time Will You Need?
This healthy salmon salad takes about 15 minutes to prepare and cook. You’ll spend a few minutes getting everything ready and then just cook the salmon before assembling the salad. Quick and delicious!
Step-by-Step Instructions:
1. Cook the Salmon:
Start by preheating a skillet over medium-high heat. Brush both sides of the salmon fillets with olive oil and season generously with dried dill, salt, and pepper. Once the skillet is hot, place the salmon in it, skin side down if it has skin. Cook for about 4-5 minutes on each side, or until the salmon is browned on the outside and cooked through. When finished, remove the fillets from the skillet and set aside.
2. Make the Salad:
While the salmon is cooking, it’s time to prepare the salad. In a large bowl or serving dish, combine the mixed salad greens, halved cherry tomatoes, cucumber slices, red bell pepper strips, red onion rings, and Kalamata olives. Toss them gently to mix everything nicely.
3. Add Cheese and Dressing:
Next, crumble the feta cheese over the salad for added flavor. If you’re using the optional dressing, whisk together the olive oil, red wine vinegar, Dijon mustard, salt, and pepper in a small bowl. Drizzle this dressing over the salad and toss gently to coat all the ingredients.
4. Finish and Serve:
Finally, place the cooked salmon fillets right on top of the salad. Squeeze a fresh lemon wedge over the salmon and salad just before serving to brighten the flavors. And there you have it, a refreshing and healthy salmon salad ready to enjoy!
Enjoy your light and nutritious healthy salmon salad!
Can I Use Frozen Salmon for This Recipe?
Yes, you can use frozen salmon, but make sure to fully thaw it before cooking. To thaw, place the salmon in the refrigerator overnight or submerge it in a sealed plastic bag under cold water for a quicker thaw. Pat it dry before cooking to prevent excess moisture.
What Can I Substitute for Feta Cheese?
If you’re looking for a substitute for feta, try crumbled goat cheese for a similar texture and tang. Alternatively, you can use a dairy-free cheese if you’re avoiding dairy, or simply leave it out for a lighter salad.
How Do I Store Leftover Salad?
Store any leftover salad in an airtight container in the refrigerator for up to 2 days. However, keep the dressing separate to avoid wilting the greens. Reheat the salmon gently on the stove if desired before serving with fresh greens.
Can I Make This Salad Ahead of Time?
Yes, you can prepare the salad ingredients and store them separately in the fridge without the dressing. Cook the salmon fresh when you’re ready to eat for the best flavor and texture. If storing, consume the salad within 2 days for optimal freshness.
