This delightful Salmon Salad is a perfect balance of flavors that elevates your regular dinner to a gourmet experience. The combination of fresh, crisp vegetables with juicy salmon fillets and a tangy homemade dressing promises to impress your taste buds.
While most of the ingredients in our recipe are found in an average pantry, there are a few you may need to pick up. Kalamata olives, a Greek black olive, are larger, meatier, and more flavorful than your typical olive. They can be found in the canned goods or international aisle of your supermarket. Feta cheese is a tangy, crumbly Greek cheese that adds a nice contrast to the other ingredients. It's commonly located in the dairy or deli section.
Ingredients for Delicious Salmon Salad
Salmon fillets: The star of the dish, salmon is a nutritious, rich, and flavorful fish.
Italian seasoning: A blend of dried herbs, commonly including basil, oregano, rosemary, and thyme.
Olive oil: Used for sautéing the salmon and in the dressing.
Romaine lettuce: A crunchy and mild green, perfect as a salad base.
Cherry tomatoes: Smaller and sweeter than regular tomatoes, they add a pop of color and flavor.
Cucumber: Adds a refreshing crunch to the salad.
Kalamata olives: These Greek olives are larger and meatier, adding a briny flavor.
Red onion: Adds a sharp and slightly sweet flavor.
Feta cheese: A crumbly, tangy Greek cheese.
Fresh dill: Gives the dish a unique, tangy flavor.
Green bell pepper: Adds color and crunch to the dish.
Avocado: Creamy and rich, it contrasts with the other crunchy vegetables.
Dijon mustard: Adds a tangy and spicy element to the dressing.
Red wine vinegar: Gives the dressing its acidity.
Lemon juice: Freshens up the dish and the dressing.
Garlic powder: Adds a robust, savory flavor to the dressing.
Onion powder: Adds depth and sweetness to the dressing.
Dried oregano: Complements the Italian seasoning and adds earthiness to the dressing.
One reader, Eadmund Riggs says:
This salmon salad recipe is a game-changer! The perfectly cooked salmon pairs beautifully with the fresh veggies and tangy dressing. It's a burst of flavors in every bite. I love how easy it is to make, and it's become my go-to healthy meal. Highly recommend trying it out!
Techniques Required for Making a Delicious Salmon Salad
How to cook the salmon: The salmon fillets should be seasoned with Italian seasoning, salt, and pepper. Heat olive oil in a large pan over high heat, then cook the salmon for 4 to 6 minutes per side or until browned and cooked through.
How to make the salad: Combine romaine lettuce, cherry tomatoes, cucumber, kalamata olives, red onion, feta cheese, fresh dill, and green bell pepper in a large bowl. Toss gently to combine, then arrange the avocado over the top.
How to make the dressing: Whisk together olive oil, Dijon mustard, red wine vinegar, lemon juice, garlic powder, onion powder, dried oregano, salt, and pepper in a small bowl until well combined.
How to assemble the salad: After the salmon has cooled for 5 to 7 minutes, place the salmon fillets over the lettuce mixture. Drizzle the dressing over the salad before serving.
How To Make Salmon Salad
Have a healthy and colorful meal with this salmon salad recipe. Salmon fillets are seared and mixed with fresh avocados, cucumbers, and tomatoes.
Serves:
Ingredients
For Salad:
- 1lbsalmon fillets
- 1tspdried Italian seasoning
- salt,to taste
- pepper,to taste
- 2tspolive oil
- 4cupsromaine lettuce,chopped
- 1cupcherry tomatoes,halved
- 1cupcucumber,quartered and sliced
- ½cupkalamata olives,halved
- ¼cupred onion,thinly sliced
- ⅓cupfeta cheese,crumbled
- ¼cupfresh dill,minced
- ½cupgreen bell pepper,chopped
- 1avocado,peeled, pitted and sliced
For Dressing:
- ¼cupolive oil
- 1tspdijon mustard
- 2tbspred wine vinegar
- 1tbsplemon juice
- ¼tspgarlic powder
- ¼tsponion powder
- ½tspdried oregano
- salt,to taste
- pepper,to taste
Instructions
-
Season the salmon fillets with the Italian seasoning, salt and pepper.
-
Heat 2 teaspoons of olive oil in a large pan over high heat.
-
Add the salmon and cook for 4 to 6 minutes per side or until browned and cooked through.
-
While the salmon is cooking, place the lettuce, tomato, cucumber, olives, red onion, feta, dill and bell pepper in a large bowl. Toss gently to combine. Arrange the avocado over the top.
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In a small bowl, whisk together all the ingredients for the dressing.
-
Let the salmon cool for 5 to 7 minutes. Place the salmon fillets over the lettuce mixture. Drizzle the dressing over the salad, then serve.
Nutrition
- Calories: 546.27kcal
- Fat: 43.24g
- Saturated Fat: 8.91g
- Trans Fat: 0.00g
- Monounsaturated Fat: 22.67g
- Polyunsaturated Fat: 7.38g
- Carbohydrates: 14.15g
- Fiber: 6.85g
- Sugar: 4.00g
- Protein: 27.87g
- Cholesterol: 73.49mg
- Sodium: 860.59mg
- Calcium: 141.19mg
- Potassium: 1019.47mg
- Iron: 2.80mg
- Vitamin A: 253.84µg
- Vitamin C: 36.07mg
Technique Tip for Preparing a Delicious Salmon Salad
To ensure your salmon fillets are cooked to perfection, it's crucial to not overcook them. Salmon is done when it flakes easily with a fork. It should still be slightly pink in the center. Overcooked salmon can become dry and lose its flavor. Also, when preparing your salad, remember to tear your lettuce rather than cutting it. This helps to prevent the edges from browning too quickly. Lastly, to maximize the flavor of your dressing, whisk it until the oil and vinegar have completely emulsified. This will give your salad a more consistent and robust flavor.
Time-Saving Tips for Making a Delicious Salmon Salad Recipe
Prep ahead: Chop vegetables and prepare the dressing the night before to save time on the day of making the salad.
One-pan cooking: Use a large skillet to cook the salmon and save time on cleaning multiple dishes.
Batch cooking: Cook extra salmon fillets and store them in the fridge for a quick addition to salads throughout the week.
Efficient chopping: Use a sharp knife and proper cutting techniques to speed up the process of chopping vegetables.
Organized workspace: Keep all ingredients and utensils organized and within reach to streamline the cooking process.
Quick assembly: Have all the ingredients prepped and ready to assemble the salad quickly when it's time to serve.
Substitute Ingredients For Salmon Salad Recipe
salmon fillets - Substitute with trout fillets: Trout has a similar texture and flavor to salmon, making it a great substitute in this recipe.
dried Italian seasoning - Substitute with dried oregano and basil: This combination will provide a similar Italian herb flavor to the dish.
romaine lettuce - Substitute with mixed greens: Mixed greens can add a variety of flavors and textures to the salad, similar to romaine lettuce.
cherry tomatoes - Substitute with grape tomatoes: Grape tomatoes are similar in size and flavor, making them a suitable replacement for cherry tomatoes.
cucumber - Substitute with zucchini: Zucchini can provide a similar crunch and freshness to the salad as cucumber.
kalamata olives - Substitute with black olives: Black olives have a milder flavor and can be used as a substitute for kalamata olives.
red onion - Substitute with shallots: Shallots have a milder flavor and can be used as a substitute for red onion in the salad.
feta cheese - Substitute with goat cheese: Both cheeses have a tangy flavor and creamy texture, making goat cheese a suitable substitute for feta.
fresh dill - Substitute with fresh parsley: Fresh parsley can provide a similar fresh herb flavor to the salad.
green bell pepper - Substitute with yellow bell pepper: Yellow bell pepper can add a similar crunch and sweetness to the salad as green bell pepper.
avocado - Substitute with mango: Mango can provide a creamy texture and sweet flavor similar to avocado in the salad.
olive oil - Substitute with avocado oil: Avocado oil has a mild flavor and can be used as a substitute for olive oil in the dressing.
dijon mustard - Substitute with whole grain mustard: Whole grain mustard can provide a similar tangy flavor and texture to the dressing.
red wine vinegar - Substitute with balsamic vinegar: Balsamic vinegar can add a rich and slightly sweet flavor to the dressing, similar to red wine vinegar.
lemon juice - Substitute with lime juice: Lime juice can provide a similar citrusy flavor to the dressing.
garlic powder - Substitute with minced garlic: Minced garlic can provide a stronger garlic flavor compared to garlic powder.
onion powder - Substitute with finely chopped onion: Finely chopped onion can provide a similar onion flavor to the dressing.
dried oregano - Substitute with dried basil: Dried basil can provide a similar herb flavor to the dressing.
Best Way to Present a Delicious Salmon Salad
Elevate the salmon fillets: Carefully place the cooked salmon fillets on the plate, ensuring they are positioned elegantly and with precision.
Artfully arrange the salad: Create a visually stunning arrangement of the romaine lettuce, cherry tomatoes, cucumber, kalamata olives, red onion, feta cheese, dill, bell pepper, and avocado, ensuring each ingredient is showcased beautifully.
Drizzle the dressing with finesse: Using a steady hand, drizzle the flavorful dressing over the salad and salmon, ensuring it is evenly distributed and adds a touch of sophistication to the dish.
Garnish with a touch of greenery: Add a sprig of fresh dill or a delicate herb garnish to the plate, providing a final touch of freshness and color to the presentation.
Utilize negative space: Embrace the concept of negative space on the plate, allowing the vibrant colors and textures of the dish to stand out and captivate the senses.
Incorporate a touch of flair: Consider adding a subtle, artistic element to the presentation, such as a sprinkle of microgreens or a drizzle of balsamic reduction, to elevate the overall visual appeal.
Essential Tools for Making a Delicious Salmon Salad
- Pan: A flat-bottomed utensil used for frying, searing, and sautéing ingredients.
- Tongs: A gripping tool with two arms and a pivot used for lifting and turning food while cooking.
- Chef's knife: A versatile kitchen knife used for slicing, dicing, and chopping ingredients.
- Cutting board: A durable board used as a surface for cutting and preparing food.
- Mixing bowl: A bowl used for combining ingredients and mixing them thoroughly.
- Whisk: A kitchen tool used for blending and mixing ingredients together.
- Spatula: A flat, flexible utensil used for lifting, flipping, and spreading ingredients.
- Salad spinner: A kitchen tool used to wash and dry salad greens efficiently.
- Grill: A device used for cooking food over an open flame or heat source.
- Oven: A kitchen appliance used for baking, roasting, and heating food.
- Measuring cups and spoons: Tools used for accurately measuring ingredients in cooking and baking.
How To Store and Freeze Salmon Salad
- To store leftover salmon salad, place it in an airtight container and refrigerate for up to 3 days. The lettuce and other vegetables may become slightly soggy, but the flavors will still be delicious.
- If you want to prepare the salad in advance, store the cooked salmon and chopped vegetables separately in airtight containers in the refrigerator. Assemble the salad and add the dressing just before serving to keep the ingredients fresh and crisp.
- Cooked salmon can be frozen for up to 3 months. Allow it to cool completely, then wrap it tightly in plastic wrap or aluminum foil and place it in a freezer-safe container or resealable bag. Thaw the salmon in the refrigerator overnight before using it in the salad.
- The dressing can be prepared in advance and stored in a jar or airtight container in the refrigerator for up to 1 week. Shake well before using.
- While it's not recommended to freeze the entire assembled salad, you can freeze the cooked salmon and use it later to create a fresh salad with newly chopped vegetables and dressing.
How To Reheat Leftover Salmon Salad
- Reheat the salmon in a skillet over medium heat with a splash of olive oil or a pat of butter until it's warmed through and slightly crispy on the outside. This will help maintain the texture and flavor of the salmon. Once heated, flake the salmon into bite-sized pieces and set aside.
- In a large bowl, toss together the romaine lettuce, cherry tomatoes, cucumber, kalamata olives, red onion, feta cheese, fresh dill, and green bell pepper. The cold ingredients should be crisp and refreshing, providing a nice contrast to the warm salmon.
- For the avocado, cut it in half, remove the pit, and slice the flesh into thin strips. Arrange the avocado slices on top of the salad.
- In a small bowl, whisk together the olive oil, dijon mustard, red wine vinegar, lemon juice, garlic powder, onion powder, dried oregano, salt, and pepper to make the dressing. If the dressing has been refrigerated, let it come to room temperature and whisk it again before using.
- Add the warm, flaked salmon to the salad and gently toss everything together.
- Drizzle the dressing over the salad and serve immediately. The warm salmon and cold salad ingredients, combined with the tangy dressing, will create a delightful mix of textures and flavors.
- If you prefer, you can also serve the salad with the salmon on top, allowing each person to add their desired amount of dressing. This will prevent the salad from becoming soggy if you plan on saving some for later.
Random Fact About Salmon Salad
The salmon in this recipe is rich in omega-3 fatty acids, which are beneficial for heart health and can help reduce the risk of cardiovascular diseases.
Is Making Salmon Salad at Home Economical?
This salmon salad recipe offers a balance of nutrition and flavor, making it a cost-effective choice for households. The versatility of ingredients allows for budget-friendly options, and the use of salmon provides essential omega-3 fatty acids. The approximate cost for a household of four is around $25-$30, depending on the availability and pricing of ingredients. The overall verdict rates this recipe at 8 out of 10 for its nutritional value, taste, and affordability.
Is This Salmon Salad Recipe Healthy or Unhealthy?
This salmon salad recipe is a nutritious and well-balanced meal that offers a variety of health benefits. The salmon provides a good source of omega-3 fatty acids, which are essential for heart and brain health. The vegetables in the salad, such as romaine lettuce, cherry tomatoes, cucumber, and bell pepper, are rich in vitamins, minerals, and fiber. The inclusion of avocado adds healthy monounsaturated fats, while the feta cheese provides calcium and protein. The dressing made with olive oil, lemon juice, and herbs is a healthier alternative to creamy, high-calorie dressings.
To make this recipe even healthier:
- Use wild-caught salmon instead of farm-raised for a higher quality and more sustainable option
- Increase the amount of vegetables in the salad to boost the fiber and nutrient content
- Reduce the amount of feta cheese or opt for a lower-fat variety to decrease the overall calorie and saturated fat content
- Use a light hand when drizzling the dressing to keep the calorie count in check
- Add some whole grains, such as quinoa or brown rice, to the salad for an extra boost of fiber and complex carbohydrates
Editor's Thoughts on This Delicious Salmon Salad Recipe
This salmon salad recipe is a delightful combination of flavors and textures. The perfectly cooked salmon adds a rich and savory element to the crisp and refreshing salad. The dressing ties everything together with its zesty and herbaceous notes. The use of fresh ingredients and the balance of flavors make this dish a standout. It's a versatile recipe that can be enjoyed for a light lunch or a satisfying dinner. Overall, it's a well-crafted and delicious dish that is sure to impress.
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Why trust this Salmon Salad Recipe:
This recipe offers a delightful combination of flavors and textures, ensuring a satisfying and nutritious meal. The succulent salmon fillets are seasoned to perfection and complemented by a vibrant mix of romaine lettuce, cherry tomatoes, cucumber, and kalamata olives. The addition of feta cheese and a zesty dressing featuring dijon mustard and red wine vinegar elevates the dish to a new level of culinary excellence. With the use of fresh dill and avocado, this recipe promises a delightful dining experience that users can trust and enjoy.
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