This Healthy Salmon Salad is packed with fresh greens, juicy tomatoes, and tasty salmon. It’s light yet filling, perfect for lunch or a light dinner!
I love how this salad makes me feel good while tasting amazing. Plus, it’s quick to throw together; just mix everything in a bowl, and you’re set for a delicious meal!
Key Ingredients & Substitutions
Salmon: This is the star of the salad! Fresh salmon is best, but you can use canned salmon if you’re short on time. Just make sure to drain it well. I also find that fresh or frozen salmon works wonderfully and is packed with nutrients.
Mixed Salad Greens: A mix of greens adds great texture and nutrients. If you don’t have such a mix, you can use just one type, like spinach or romaine. I like the crunch of arugula—it’s peppery and refreshing!
Cherry Tomatoes: They add sweetness and color. If you can’t find them, diced regular tomatoes will work too. Try using grape tomatoes for a similar bite-sized convenience!
Dill: Fresh dill brightens the flavor of the salmon and dressing. If you can’t find fresh dill, dried dill works too; just reduce the amount since dried herbs are stronger. I love using fresh herbs whenever possible for extra flavor!
How Do You Cook Salmon Perfectly Every Time?
Cooking salmon can seem tricky, but a few simple tips will help you nail it. First, always start with a preheated grill or skillet to get that nice sear.
- Brush the salmon with olive oil for moisture and better browning.
- Cook skin-side down if you have skin on. It protects the flesh and keeps it moist.
- Avoid flipping too soon; cook for about 4-5 minutes per side until you see it’s easy to lift off without sticking.
- Use a meat thermometer; 145°F (63°C) is the sweet spot for cooked salmon.
These tips are key for a juicy, flavorful salmon salad every time! Enjoy your healthy meal!
Healthy Salmon Salad
Ingredients:
- 1 large salmon fillet (about 6-8 ounces)
- 4 cups mixed salad greens (e.g., lettuce, arugula, spinach)
- 10 cherry tomatoes, halved
- 1 small cucumber, sliced
- 1/4 cup red onion, thinly sliced
- 1/4 cup black olives, pitted and halved
- 1/4 cup yellow bell pepper, sliced
- 1 tablespoon olive oil
- 1 teaspoon dried dill (plus extra for garnish)
- Salt and freshly ground black pepper, to taste
For the yogurt-dill dressing:
- 1/2 cup plain Greek yogurt
- 1 tablespoon fresh dill, finely chopped (or 1 teaspoon dried dill)
- 1 tablespoon lemon juice
- 1 small garlic clove, minced
- Salt and pepper, to taste
Time Needed:
This healthy salmon salad will take about 15 minutes to prepare and about 10 minutes to cook the salmon, for a total of roughly 25 minutes from start to finish. It’s a quick and easy meal, perfect for any busy day!
Step-by-Step Instructions:
1. Cook the Salmon:
First, preheat your grill or a non-stick skillet over medium-high heat. While it’s heating up, brush the salmon fillet with olive oil on both sides. Season it generously with salt, freshly ground black pepper, and dried dill. Once the grill or skillet is ready, place the salmon down and cook for about 4-5 minutes on each side. You know it’s ready when the salmon is cooked through and has lovely grill marks or a golden crust. Gently remove it from the heat and set it aside to rest.
2. Prepare the Salad:
In a large salad bowl, combine the mixed salad greens, halved cherry tomatoes, sliced cucumber, thinly sliced red onion, halved black olives, and sliced yellow bell pepper. This colorful mix not only adds beautiful presentation but also a variety of flavors and textures that make the salad satisfying. Toss gently to combine all the ingredients.
3. Make the Dressing:
For the yogurt-dill dressing, take a small bowl and whisk together the plain Greek yogurt, fresh dill (or dried if that’s what you have), lemon juice, minced garlic, salt, and pepper. Mix until the ingredients are well combined and the dressing is smooth and creamy. Adjust the seasoning to your taste if needed.
4. Assemble Your Dish:
To serve, plate a generous portion of the salad mixture on each serving plate. Lay the cooked salmon fillet on top of the salad. For that finishing touch, sprinkle a little extra fresh dill over the salmon and salad for garnish. Serve the yogurt-dill dressing on the side or drizzle it generously over the top just before you’re ready to enjoy your healthy meal!
This dish is not only packed with nutrients but also bursting with flavor, making it the perfect choice for a nutritious and delicious meal!
Can I Use Frozen Salmon for This Recipe?
Yes, you can use frozen salmon! Just be sure to thaw it completely before cooking. Thaw in the fridge overnight or place it in a sealed plastic bag and submerge it in cold water for quicker thawing. Pat it dry before seasoning to ensure it cooks evenly.
What Can I Substitute for Greek Yogurt in the Dressing?
If you don’t have Greek yogurt, you can use regular plain yogurt or even sour cream. For a dairy-free option, try using a non-dairy yogurt alternative, such as almond or coconut yogurt. Just keep in mind that it might slightly change the flavor and texture!
How Do I Store Leftovers?
Store any leftover salad and salmon in an airtight container in the refrigerator for up to 2 days. Keep the dressing separate to maintain the freshness of the salad. When ready to eat, you can gently reheat the salmon in the microwave or enjoy it cold on the salad!
Can I Add Other Vegetables to the Salad?
Absolutely! Feel free to customize the salad by adding your favorite vegetables. Avocado, radishes, or shredded carrots all work wonderfully in this salmon salad. Just remember to adjust the dressing if you add more volume to keep everything flavorful!
