This Salmon Avocado Salad has quickly become a staple in my kitchen - a delicious blend of flavors and textures that makes for a satisfying, protein-packed meal.
It's perfect for those seeking low-carb salad ideas and fits seamlessly into any meal type, whether enjoyed for lunch or dinner.
Mediterranean Salmon Avocado Salad
With its adaptability to seasonal variations and quick preparation time (ready in just 10 minutes from start to finish), it's a keeper in my recipe collection.
Craving more healthy salad recipes? Try my taco salad, grilled chicken salad, or this chickpea Jennifer Aniston salad.
Salmon Avocado Salad
This easy Salmon Salad is the epitome of a protein-packed, nutritious lunch option that bursts with flavors and textures.
This easy salmon salad recipe combines the rich, buttery goodness of avocado with the succulent taste of perfectly cooked salmon.
I've made this salad countless times, and I love how it comes together effortlessly with minimal effort, yet delivers maximum flavor and nutrition.
What Type Of Salmon To Buy
When it comes to selecting the perfect salmon for your Mediterranean Salmon Salad, there are a few key factors to consider.
One of the primary choices you'll encounter is whether to opt for wild-caught or farmed salmon.
Wild-caught salmon is known for its strong flavor and high omega-3s from its natural ocean diet. Farmed salmon, though more common and cheaper, can vary in taste and omega-3s depending on their feed.
Deciding between fresh and frozen salmon is also important. Fresh salmon is great for immediate cooking with its tender texture and bright color.
However, frozen salmon, flash-frozen at its peak, retains nutrients and can be just as tasty. It's a convenient option when fresh salmon isn't easily accessible.
So which one to choose?
The magic of a delightful Salmon Avocado Salad lies in the quality and freshness of its ingredients.
When it comes to salmon, opt for wild-caught, if possible, for its superior flavor and nutritional content.
The rich, buttery texture of grilled salmon perfectly complements the creamy avocado, creating a symphony of flavors on your plate.
🛒Salmon Avocado Salad Ingredients
- Salmon fillet - Cooked and flaked into the salad, provides protein and omega-3 fatty acids.
- Mustard - Adds tangy flavor to the salad dressing.
- Oregano - Provides herbaceous notes to complement the salmon and vegetables.
- Salt - Enhances flavors and balances the dish.
- Olive oil - Used for cooking the salmon and in the salad dressing for richness.
- Garlic powder - Adds subtle garlic flavor to the salmon.
- Red onion - Adds sharp, sweet flavor and crunch.
- Apple cider vinegar - Provides acidity to balance flavors.
- Mung bean sprouts - Adds crunch and fresh, bean-like flavor.
- Cherry tomatoes - Adds sweetness and color contrast.
- Avocado - Creamy texture and mild flavor, rich in healthy fats and nutrients.
- Romaine lettuce - Adds crispness and freshness to the salad base.
🥘 How To Make Salmon Avocado Salad
First, heat your oven to 400°F.
Mix olive oil, salt, garlic powder, oregano, and Dijon mustard in a bowl.
Brush this mixture onto the salmon.
Put the salmon in the oven and bake it for 6-8 minutes. If your piece is around 5 ounces, it should take about 8 minutes.
While the salmon bakes, make the salad.
Mix red onion, Dijon mustard, olive oil, oregano, salt, pepper, and vinegar in another bowl.
Stir in the rest of the salad ingredients gently.
Once the salmon is done baking, flake it and serve it with the salad right away. Enjoy your meal!
How to Grill Salmon
You can also grill the salmon if you prefer thus instead of baking.
Before placing the salmon on the grill, make sure it is at room temperature by taking it out of the refrigerator about 15-20 minutes prior.
- Start with a clean, oiled grill preheated to medium-high heat. This ensures that your salmon cooks evenly and doesn't stick to the grates.
- Season the salmon fillet as instructed in the recipe.
- Once your grill is hot and ready, place the salmon fillets skin-side down first. This lets the skin crisp up nicely while protecting the delicate flesh from direct heat.
- Grill for about 4-6 minutes per side, depending on the thickness of your fillets. You'll know it's ready when the salmon easily flakes with a fork but retains moisture and juiciness.
- Avoid overcooking as this can result in dry and tough fish. Grilled salmon adds a wonderful smoky charred flavor that pairs beautifully with the creamy avocado and fresh vegetables in this salad!
Should you Flip Salmon in the Oven?
When baking salmon fillets or steaks, it's usually best not to flip them halfway through.
This helps ensure even cooking and prevents flakiness.
However, if you're baking a whole side of salmon with the skin on, flipping it halfway can help both sides cook evenly and crisp up the skin.
📋Tips for Serving and Storing Leftovers
- Store the cooked salmon in an airtight container in the refrigerator. You can enjoy leftover salmon cold or gently reheat it before adding it back to your salad for a warm touch.
- To maintain the freshness and flavor of the salad, it's best to store the components separately.
- For the avocado portion, prevent browning by storing it with the pit intact or sprinkling lemon juice over the flesh before sealing it in an airtight container. When ready to serve leftovers, assemble your salad just before eating to maintain its vibrant textures and flavors.
- Mixing in a little extra dressing can help freshen up any components that may have dried out slightly. For additional tips on serving and storing this delightful dish, consider portioning out individual servings into meal prep containers for easy grab-and-go lunches or light dinners.
How To Flake Salmon?
Flaking salmon is key for a delicious Mediterranean Salmon Avocado Salad.
Use a fork to gently separate warm, fully cooked salmon into flakes, ensuring it stays tender and evenly mixes with other ingredients for a flavorful salad.
Tools You'll Need
- Chef's Knife - Essential for cutting salmon fillets, ripe avocados, and fresh vegetables smoothly.
- Cutting Board - Provides a stable surface for chopping ingredients safely and prevents slips.
- Mixing Bowl - Crucial for gently tossing together all the vibrant salad ingredients without crushing them.
- Kitchen Tongs - Helps in mixing and serving the salad delicately without damaging its components.
Quick and Easy Salad Recipes
If you can't get enough of delicious salmon dishes, here are a few more easy recipes to explore.
📖Recipe
Mediterranean Salmon Avocado Salad
Ingredients
For Salmon
- 4-5 ounce salmon fillet, skin removed for salad, optional
- ¼ teaspoon Dijon mustard
- ¼ teaspoon dried oregano
- ½ teaspoon olive oil
- 1 pinch salt
- ¼ teaspoon garlic powder
For Salad
- ¼ teaspoon Dijon mustard
- 1 tablespoon olive oil
- Pinch of dried oregano
- salt and black pepper to taste
- 2 tablespoons red onion, diced
- ½ teaspoon apple cider vinegar , or freshly squeezed lemon juice
- 2 tablespoons mung bean sprouts, optional
- ¼ cup cherry tomatoes, about 7 cherry tomatoes, cut in half 1 medium avocado
- 2 cups romaine lettuce, or other crunchy lettuce
Instructions
- First, heat your oven to 400°F. Mix olive oil, salt, garlic powder, oregano, and Dijon mustard in a bowl. Brush this mixture onto the salmon.4-5 ounce salmon fillet, ¼ teaspoon Dijon mustard, ¼ teaspoon dried oregano, ½ teaspoon olive oil, 1 pinch salt, ¼ teaspoon garlic powder
- Put the salmon in the oven and bake it for 6-8 minutes. If your piece is around 5 ounces, it should take about 8 minutes.
- While the salmon bakes, make the salad. Mix red onion, Dijon mustard, olive oil, oregano, salt, pepper, and vinegar in another bowl. Stir in the rest of the salad ingredients gently.¼ teaspoon Dijon mustard, ¼ teaspoon Dijon mustard, 1 tablespoon olive oil, Pinch of dried oregano, salt and black pepper to taste, 2 tablespoons red onion, ½ teaspoon apple cider vinegar, 2 tablespoons mung bean sprouts, ¼ cup cherry tomatoes, 2 cups romaine lettuce
- Once the salmon is done baking, serve it with the salad right away. Enjoy your meal!
Notes
- Store the cooked salmon in an airtight container in the refrigerator. You can enjoy leftover salmon cold or gently reheat it before adding it back to your salad for a warm touch.
- To maintain the freshness and flavor of the salad, it's best to store the components separately.
Nutrition
🤷Frequently Asked Questions
Salmon is not only tasty but also very healthy, providing omega-3 fatty acids that can help reduce inflammation and lower the risk of heart disease.
It's also packed with vitamins and minerals like vitamin D, B12, and selenium, making it a great addition to any meal.
It's not only okay but highly recommended to eat salmon and avocado together!
This combo is delicious and packed with nutrients that make any meal healthier and more satisfying.
When salmon is flaky, it means it's perfectly cooked and ready to eat.
Flaky salmon is tender and moist, easily breaking apart with a fork, but overcooking can make it dry and tough.
Salmon can have different textures—flaky when perfectly cooked or firmer if slightly undercooked or grilled.
Flaky salmon breaks apart easily with a fork and blends well in salads like this one, while firm salmon holds together in larger flakes, suitable for various dishes.
When it comes to baking salmon, a common question is whether to bake it with the skin side down.
The general rule of thumb is to bake salmon with the skin side down. This helps protect the delicate flesh of the fish and allows it to cook evenly.
Should you sear salmon before baking? Searing first can lock in moisture and create a tasty crust.
Heat a skillet with oil, sear the seasoned salmon fillets skin side up for 2-3 minutes, flip, and sear for another 1-2 minutes before baking.
To prevent the salmon from drying out, avoid overcooking it.
Aim for an opaque and juicy texture by cooking the salmon until it comes together easily with a fork.
Allison M.
Hey Rita, love the sound of this salmon avocado salad! Quick question: for the salad dressing, could I switch out olive oil for something a bit lighter? Thanks!
Bobby_K
just made this salad and its amazing seriously never thought salmon could taste this good in a salad thanks for the recipe Rita
GregHalpert
I've always been intimidated by grilling salmon, but your instructions made it seem so easy. Gave it a try and it turned out perfect. Thanks for the tips!
Lucy_in_the_sky
omg this salad recipe is like the best thing ever!!! i love avocado and salmon and putting them together is just genius, gonna make this all the time now
MarvinE92
Regarding the type of salmon to buy, I think it's important to consider not just flavor but also sustainability. Farmed salmon can have a smaller carbon footprint, but wild-caught might offer better nutritional benefits. Thoughts?
Sarah_Plains
Oh great, another salmon recipe. Because that's exactly what we need, more demands on the overfished populations. Maybe include a disclaimer about choosing sustainable options next time?
Vik_G
Rita, could you recommend a good non-stick pan for grilling salmon indoors? Also, any tips on how to avoid the salmon sticking to the grill would be super helpful. Thanks!