Ingredients
Scale
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- 2 skinless salmon fillets (approximately 4 oz each)
- 1 ripe avocado, sliced
- 4 cups mixed salad greens (such as spinach, arugula, and kale)
- 1 small cucumber, sliced
- 1 medium tomato, diced
- ¼ red onion, thinly sliced
- 1 tablespoon olive oil (for cooking)
- Salt and pepper, to taste
- 1 tablespoon lemon juice (or more, to taste)
- 1 teaspoon dried oregano (optional)
- 1 teaspoon garlic powder (optional)
- Fresh parsley, chopped (for garnish)
Ingredient Highlights
- Salmon: Rich in omega-3 fatty acids, protein, and essential vitamins like vitamin D, salmon adds depth of flavor to the salad while offering health benefits.
- Avocado: The creamy texture of avocado adds a rich, smooth contrast to the salad while providing healthy fats, fiber, and a range of vitamins like vitamin E and potassium.
- Mixed Salad Greens: A blend of spinach, arugula, and kale offers a variety of textures and flavors, as well as important nutrients such as iron, folate, and antioxidants.
- Cucumber & Tomato: These fresh vegetables add a crisp texture and a burst of flavor to the salad while keeping it light and hydrating.
- Olive Oil: Olive oil is packed with heart-healthy fats, and it also serves as a great cooking medium for the salmon.
Instructions
Prepare the Salmon
- Season the Salmon: Start by patting the salmon fillets dry with a paper towel. Season both sides with salt, pepper, and any optional spices you like. You can use garlic powder, dried oregano, or paprika for additional flavor.
- Cook the Salmon: Heat the olive oil in a medium-sized skillet over medium heat. Once the oil is hot, add the salmon fillets to the pan, skin side down. Cook for about 4-5 minutes on each side, or until the salmon is golden brown on the outside and cooked through in the center. The fish should easily flake apart with a fork when done.
- Let the Salmon Rest: After cooking, remove the salmon from the skillet and let it rest for a couple of minutes before flaking it into bite-sized pieces.
Prepare the Salad
- Prepare the Veggies: While the salmon is cooking, wash and prepare the salad greens. Add the mixed greens to a large salad bowl.
- Slice the Cucumber and Tomato: Slice the cucumber into thin rounds, and dice the tomato into small pieces. Add both to the salad bowl.
- Prepare the Onion and Avocado: Thinly slice the red onion and add it to the salad. Cut the avocado in half, remove the pit, and scoop the flesh into slices or chunks. Add the avocado to the salad bowl.
Assemble the Salad
- Add the Flaked Salmon: Once the salmon has cooled slightly, flake it into chunks and gently add it to the salad. Mix the ingredients together gently.
- Dress the Salad: Drizzle the lemon juice over the salad, and add a touch more salt and pepper to taste. You can also drizzle a bit more olive oil if desired. Toss everything together until evenly mixed.
- Garnish and Serve: Sprinkle chopped fresh parsley over the top of the salad for a burst of color and freshness. Serve the salad immediately for the best flavor and texture.
Notes
- Total Time: 20 minutes
- Preparation Time: 10 minutes
- Cooking Time: 10 minutes (for the salmon)
- Servings: 2-4 servings
- Calories per serving: Approximately 350-400 calories
- Key Nutrients: Protein: 25g, Carbs: 10g, Fat: 25g, Fiber: 8g
- Prep Time: 10 minutes
Nutrition
- Serving Size: 4
- Calories: 250
- Fat: 25g
- Carbohydrates: 10g
- Fiber: 8g
- Protein: 25g