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Chopped Salmon Salad

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A vibrant and nutritious Chopped Salmon Salad blending fresh vegetables with salmon pieces for a healthy meal that's perfect for lunch or dinner.
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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Dinner, Lunch, Salad
Cuisine: American, Healthy, Mediterranean
Calories: 350
Ingredients Method Nutrition Notes

Ingredients
  

For the Salad
  • 1 lb fresh salmon fillets Wild-caught varieties like sockeye, coho, or king are recommended.
  • 4 cups mixed leafy greens (e.g., spinach, arugula) Ensure greens are thoroughly dried.
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced Optional for a Mediterranean twist.
  • 1/2 cup red onion, thinly sliced
  • 1/4 cup cooked quinoa or farro Optional for added whole grains.
For the Dressing
  • 3 tbsp olive oil
  • 2 tbsp lemon juice Can substitute with red wine vinegar for Mediterranean flavor.
  • 1 tbsp Dijon mustard
  • 1 tsp honey Optional for a slight sweetness.
For Toppings
  • 1/4 cup toasted nuts or seeds (e.g., almonds, pecans)
  • 1/4 cup crumbled feta or goat cheese Optional depending on dietary preferences.

Method
 

Preparation
  1. If using fresh salmon, consider marinating it in olive oil, lemon juice, and herbs for 15-30 minutes.
  2. Prepare the vegetables by washing and chopping them as indicated.
  3. Cook the salmon using your preferred method (pan-sear, roast, or grill) until it reaches an internal temperature of 145°F (63°C).
  4. Once cooked, allow the salmon to cool slightly and chop it into bite-size pieces.
Assemble the Salad
  1. In a large bowl, combine the leafy greens, tomatoes, cucumber, red onion, and quinoa or farro if using.
  2. Add the chopped salmon on top of the salad mixture.
  3. Whisk together the dressing ingredients in a separate bowl and drizzle over the salad.
  4. Toss carefully to combine, ensuring the salmon and vegetables are evenly distributed.
Serve
  1. Sprinkle with nuts, seeds, and cheese if desired before serving.
  2. Taste and adjust seasoning with salt, pepper, or extra lemon juice as necessary.

Nutrition

Serving: 1gCalories: 350kcalCarbohydrates: 20gProtein: 25gFat: 15gSaturated Fat: 3gSodium: 300mgFiber: 5gSugar: 4g

Notes

Store salmon, vegetables, and dressing separately if planning to save leftovers to maintain freshness. Can be prepared in advance but dress it right before serving to keep it crisp.

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