Healthy Salmon Salad Recipe

Is Omega-3 on your New Year’s Resolution list? It’s on mine!  With potential benefits in areas like cardiovascular disease, cancer and anxiety (souce: Dr Axe), this healthy fat is no slouch. And salmon, like in this tasty Salmon Salad is a great source. 

Salmon Salad in an olive oil based dressing! A fresh twist on broiled salmon!

Salmon Salad

Now, mind you, my version of Salmon Salad is not a bowl of greens topped with a broiled slab of fish–that would defeat the variety goal, right? It is more like a chicken salad–chunks of fish mixed with celery in an olive oil dill dressing!  Mmmm!

When I first upped my salmon consumption, I didn’t think I’d ever get tired of eating it broiled. Topped with fruit salsa, or broiled with miso, it was great—the first 500 or so times. Then I was starting to get bored.

First world problems, I know.

Salmon salad was the answer.  I eat mine straight with a side of veggies and maybe some whole grain bread. My husband prefers it in a sandwich. The kids are divided, so I just make up a big bowl, put out some sides, and let everyone make their choice.  You could also top a green salad or mix this salmon salad in to a pasta salad. 

Delicious Salmon Salad--loaded with Omega-3, Olive Oil Based Dressing too!!

Salmon Salad, Served

If you are new to eating salmon, I should tell you that there are differences between wild caught and farmed salmon.  Per the Cleveland Clinic, wild is lower in contaminants, antibiotics and saturated (the “bad”) fat.  So go wild if you can! 

Wild Caught Salmon

Wild Caught Salmon

Have you ever heard of a Community Supported Fishery (CSF)? It’s similar to Community Supported Agriculture (CSA)–you join for a season and help support your food producers. But in this case the community is in Alaska, rather than in the next county. And the fish is all wild harvested and sustainable!

We joined our CSF a couple years ago and I love it. Yup, a “salmon subscription” means more fish in the freezer and more eating/recipes! If you are trying to eat more seafood (like me), stay tuned!

Salmon Salad
Yields 5
Omega-3 rich Salmon Salad in an healthy olive oil based dressing! A fresh twist on broiled salmon and tastier than chicken salad!
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
226 calories
4 g
60 g
13 g
24 g
2 g
138 g
470 g
1 g
0 g
8 g
Nutrition Facts
Serving Size
138g
Yields
5
Amount Per Serving
Calories 226
Calories from Fat 114
% Daily Value *
Total Fat 13g
20%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 5g
Cholesterol 60mg
20%
Sodium 470mg
20%
Total Carbohydrates 4g
1%
Dietary Fiber 1g
3%
Sugars 1g
Protein 24g
Vitamin A
6%
Vitamin C
17%
Calcium
3%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Salad
  1. 1 lb salmon fillet
  2. 1/3 cup chopped celery
  3. 3 T chopped pickles
  4. 1T capers, drained
  5. ½ small red onion, finely diced
Dressing
  1. 4 T olive oil
  2. juice from 1 lemon
  3. 3 Tablespoons lite mayo
  4. 1 teaspoon Dijon mustard
  5. 1 Tablespoon dill
  6. 1/2 teaspoon salt or to taste
Instructions
  1. Broil salmon (or cook your preferred method), remove skin and any bones, then cut into bite-sized chunks. Don't worry if it flakes more than slices.
  2. Combine chopped celery, pickles, capers and diced onion with the salmon.
  3. Mix the dressing ingredients until well combined. Pour into the salad and stir until blended.
beta
calories
226
fat
13g
protein
24g
carbs
4g
more
Art of Natural Living http://artofnaturalliving.com/
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8 thoughts on “Healthy Salmon Salad Recipe

  1. cheri

    Hi Inger, salmon is my favorite of all. Love how you prepared it here. And yes, salmon is something we eat quite a bit of. Pretty cool that you are getting your fish from Alaska.

  2. David

    I love that your salamon salad isn’t merely a slab in greens. That definitely gets boring! I look forward to trying this and adding a few veggies!

    1. Inger

      I’d love to hear what veggies you add if you try this David. I was pondering the same question… I thought white asparagus, then went blank.

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