A simple yet, filling salmon avocado salad. It’s not just any salad, We mixed together cucumber, avocado, tomatoes, and kale dressed in balsamic for the perfect crunch. Quick and healthy meal for two made in under 30 minutes!
A great salad is lacking in nothing and has all the nutrition you need for a healthy balanced meal! All you have to do is simply incorporate your favorite lean protein into your choice of greens and added vegetables. If you’re feeling a bit adventurous, try adding in some fruit for additional texture and brightness. Some ingredients that I enjoy adding to my salads are:
- Greens: Mixed Greens, Spinach, Arugula, or Kale
- Fruits & Vegetables: Cherry Tomatoes, Baby Cucumber, Red Onions, Avocado, Radish, Clementine, Strawberries, Blueberries
- Seeds & Nuts: Almonds, Walnuts, Pinenuts, Pepitas Seeds
- Protein: Salmon, Chicken, Egg
In a time crunch? For our salmon avocado salad, it is under 30 minutes to prepare with only 4 ingredients. An easy meal for 2! Feel free to use any ingredients you have in your fridge for substitutions such as spinach for kale or zucchinis for cucumbers. This salad is very versatile!
Benefits of Salmon
Salmon is one of the best sources of the long-chain in Omega-3 Fatty Acid EPA and DHA according to Healthline. EPA and DHA have been known to have several health benefits, such as decreasing inflammation, lowering blood pressure, improving the functions of the cells that line your arteries, and reducing the risk of cancer. Eating salmon is just as effective as taking fish oil capsule supplements.
- Great source of protein
- High in B Vitamins, Potassium, and the antioxidant astaxanthin
- Loaded with Selenium that improves bone health, improves thyroid function, and reduces the risk of cancer.
- Can Fight Inflammation and reduce risk of heart disease
- Protect Brain Health
Measurement: 3.5 ounces (100g) portion of farmed salmon has 2.3 g of omega-3 fatty acids while wild salmon contains 2.6g. 22-25g of protein,
Difference Between Farmed vs Wild Salmon
Wild Salmon are caught in their natural environments such as the oceans, rivers, and lakes. More than half the salmon being sold worldwide according to Healthline are farmed known as aquaculture to breed fish for human consumption. Wild salmons’ diet contains organisms founds in their natural environment while farmed salmons are fed a specific diet. There is a big difference in their nutritional value as well.
1/2 Fillet Wild Salmon
Protein: 39 grams
Fat: 13 grams
Omega-3: 3.4 grams
Omega-6: 341 mg
1/2 Fillet Farmed Salmon
Protein: 40 grams
Fat: 27 grams
Omega-3: 4.2 grams
Omega-6: 1,944 mg
Wild salmon contains fewer calories, less fat, and is living a natural diet. While farmed salmon is higher in calories and fat its nutrition is based on what it is fed. Most of the time color is fed to farmed salmon to enhance the look of “pink flesh” and I found this out by just reading the label. Just keep in mind the mercury levels when consuming fish and consult your doctor on how much you should add to your diet.
Other protein you can substitute in this salad:
- Falafel or Beyond Meatballs
How To Make Salmon Avocado Salad
Servings: 2 Large Salads | Course: Salad | Cuisine: American
- Balsamic Dressing
- 2 Cups Kale
- 2 Tbsp Lemon Juice
- 2 Avocado (cubed)
- 2 6-oz Salmon Fillets (pan-seared)
- 1 cup Cherry Tomatoes (halved)
- 1 Baby Cucumber (sliced)
- 1 Medium Red Onion (julienned)
- 1 Tbsp Olive Oil (or Avocado Oil)
Prep: 10 minutes | Cook Time: 10 minutes
Time needed: 20 minutes.
- Clean your vegetables and chop them according to ingredients. Place them in a bowl and side it aside..
- With your frying pan on medium heat, add in your oil. Place your Salmon with the skin side down first. Allow it to cook for 4-5 minutes. (Crispy salmon skin is delicious). After flip the salmon and allow it to cook for another 4-5 minutes.
- While the salmon is cooking, grab your large salad bowl. Add in your kale, avocado, cherry tomatoes, cucumbers, and onion.
- Next, add the balsamic dressing to your desired liking on your salad. Then place your pan seared salmon and enjoy!