This Salmon Avocado Salad is a culinary delight that supports your diet goals while pampering your palate. Rich in omega-3 fatty acids from salmon, known for enhancing heart health and reducing inflammation, and paired with the creamy texture of avocado loaded with fiber and heart-healthy fats, this salad is a champion of nutrition.
It’s not only low in carbohydrates but also packed with proteins and essential nutrients that promote overall wellness. Perfect for those on a journey to better health, this quick-to-assemble dish is an ideal choice for a nutritious lunch or a light, satisfying dinner.
Why Salmon?
Salmon is often hailed as a nutritional powerhouse, and for good reason. This fish is one of the best sources of omega-3 fatty acids, which are crucial for brain function and heart health. Omega-3s help reduce inflammation and are linked to a lower risk of heart disease.
Beyond omega-3s, salmon is an excellent source of protein, which is essential for muscle repair and building. Vitamin B12 in salmon keeps blood and nerve cells humming along smoothly, and it’s also a great source of vitamin D, known for its role in bone health and immune function.
Salmon’s ability to help regulate insulin levels, coupled with its high protein and low carbohydrate profile, makes it particularly beneficial for people with diabetes. The omega-3 fatty acids in salmon not only enhance brain health but are also crucial for heart health, reducing the risk of heart disease by lowering blood pressure and improving cholesterol levels.1
The Avocado Advantage
Avocados are a nutrient-rich fruit with a punch when it comes to health benefits. High in monounsaturated fats, they help reduce bad cholesterol levels, which can be beneficial for heart health. They are also loaded with fiber, which aids in digestion and helps keep you feeling full longer. Additionally, avocados are rich in vitamins E, C, and K, which are essential for skin health, immune function, and bone health, respectively.
Avocados’ benefits extend to brain health due to their high folate content, which can help reduce the risk of depression by preventing the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. The monounsaturated fats in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta-carotene, adding another layer to their health benefits.2
Salmon Avocado Salad
Ingredients
- 2 salmon fillets 4 oz each
- 1 ripe avocado thinly sliced
- 4 cups mixed salad greens
- 1 cup cherry tomatoes halved
- 1/4 cup red onion thinly sliced
- 2 tablespoons olive oil extra for cooking
- 2 tablespoons fresh lemon juice
- Salt and pepper to taste
Instructions
- Prepare the Salmon: Season the salmon fillets with salt and pepper. Heat a small amount of olive oil in a skillet over medium-high heat. Place the salmon, skin side down, and cook until the skin is crisp, about 3-4 minutes. Flip the fillets and continue cooking until the salmon is cooked through, about 3 more minutes.
- Assemble the Salad: In a large mixing bowl, combine the mixed greens, cherry tomatoes, and red onion. Drizzle with olive oil and lemon juice, and gently toss to coat.
- Serve: Divide the salad among plates. Top each with a cooked salmon fillet and arrange avocado slices around the salmon. Adjust seasoning with salt and pepper if desired.
- Chef's Tip: For an extra burst of flavor, sprinkle a little dill or parsley over the salad before serving.
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Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.