Salmon Avocado Salad
40 Comments
Updated Dec 26, 2022
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This salmon avocado salad is a healthy salad recipe that’s big on nutrients and flavor. A moist, pan seared salmon is layered on top of spinach, avocado, tomatoes, and red onions. Then drizzled with a homemade lemon vinaigrette. It’s light yet filling, and simple enough to be made in under 20 minutes.
Lately, many of you have been asking for more salmon recipes. And If quick dinners are your thing, you’ll be happy to hear this salmon avocado salad comes together in a flash.
It’s layered with fresh and savory flavors, making it the perfect summer salad. But keep reading for a few tips on how to shop for salmon, sear it perfectly, and store it. Let’s dive in.
What Type Of Salmon To Buy
For this recipe, you’ll need fresh salmon filets. But for the best quality, here’s a few things to consider.
Wild vs. Farmed Salmon
Typically, you want to look for wild Sockeye, Coho or King salmon. Wild-caught simply means that they’re caught in their natural environment. Which makes them have a healthier fatty acid profile due to their diet filled with natural organisms.
Meanwhile, farmed salmon can be a gamble due to the many issues associated with the fish farming industry. From the fish being raised in enclosed tanks to being fed with unnatural ingredients – let’s just say it’s not good for us or the environment.
You can read more about wild versus farmed salmon, as I have a more in-depth post.
Fresh vs. Frozen Salmon
Similar to how I shop for shrimp, frozen wild Alaskan salmon might be the better option. Often the “fresh” salmon at your grocery store is not as favorable a variety and you don’t know how long it’s been sitting out. Unless you know for a fact that your local fish market serves fresh catches of the day, go the safe route and buy frozen salmon fillets.
Salmon Avocado Salad Ingredients
What I love most about this salad is how simple and easy the ingredients are. Here’s what’s in it:
- Salmon: You can’t beat wild Alaskan salmon for the best flavor and most nutrients!
- Baby Spinach: I’m always a fan of spinach but any greens will work.
- Tomatoes: You can use any vine-ripened tomatoes or cherry tomatoes as well.
- Avocado: For that dose of healthy fat and creamy texture.
- Cucumber: A small cucumber adds that crisp and refreshing flavor.
- Red Onion: Can’t beat red onion in salads for that sweet, but punchy taste.
And what about dressings? I’m using my lemon vinaigrette. But you could also use a Dijon vinaigrette or Champagne vinaigrette. Feel free to switch it up!
How to Cook Salmon
Remember that salmon cooks quickly, and you don’t want an overcooked that’s dry and bland. So, I say go the pan seared salmon route – which is an easy method for a perfectly cooked and moist fillet.
- Prep the pan. Heat some olive oil in a large pan over medium-high heat.
- Pat dry the fillets. Pat your salmon fillets dry with a paper towel so you are able to get that golden brown crust!
- Season it up. Sprinkle some salt and pepper on top, then gently place the fillets skin side up on the pan.
- Searing time. Let the salmon sear for 4 to 5 minutes with the top side down first.
- Flip it carefully. Gently flip the salmon over and let it cook for another 2-3 minutes, depending on thickness. Remember that salmon will continue cooking even when removed from the heat, so a little softness in the middle is fine.
Assembling the Salmon Avocado Salad
As you’re searing the salmon, prep the rest of the ingredients. Chop up the tomatoes, avocado, cucumber, and red onion. Then whisk together the dressing. Voila – your prep work is done!
Now comes the easy part. Divide the spinach into two large salad bowls. Then layer on the rest of the ingredients, add the salmon, and drizzle the dressing. Now tell me that wasn’t doable?
More Easy Salmon Recipes
Let’s just say I’m a big fan of salmon and eat it weekly. So if you’re trying to include more seafood into your weeks – these salmon recipes are a great starting point! And if you’ve got leftover avocado, don’t let them go to waste with these easy avocado recipes.
Salmon Avocado Salad
Description
Ingredients
Salmon Avocado Salad
- 4 cups baby spinach
- 2 tomatoes, chopped
- 1 avocado, diced
- 1 cucumber, peeled and sliced
- 1/4 cup red onion, chopped
- 2 tablespoon olive oil
- 2 salmon filets
- salt and pepper, to taste
Dressing
- 1 recipe lemon vinaigrette
Instructions
- Heat olive oil in a large pan over medium-high heat. Season the salmon filets with salt and pepper. Add the salmon filets top side down and cook for 4-5 minutes.
- Flip the salmon and cook for an additional 2-3 minutes or until the salmon is mostly opaque, with just a smidge of softness still in the middle.
- Divide all of the other salad ingredients between two bowls, then place the cooked salmon on top.
- Mix the dressing ingredients together in a small bowl and drizzle on top.
Lisa’s Tips
- You can use the leftover dressing on future salads or as a marinade for meat. It’s great on chicken as well!
- To make this Whole30 just leave the sweetener out of the dressing.
Nutrition
©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
Recipe originally posted Aug 2014, but updated with new photos and information.
Easy to prepare and tasty to eat, although I didn’t have ingredients for the dressing. Thank you for all your ideas. Healthy eating is good and I’m looking for alternatives for an elimination diet!
Excellent dish! We loved the salad and the dressing. Dressing is what made the fish so flavorful. Used home grown lettuce and tomatoes,so the salad was really fresh and good. Being on a low sodium diet is always difficult to find something that works. Definitely a keeper!
One word YUM!
Thank you for the tips on how to cook salmon… I’ve always wanted to make meals for my family with salmon but have been hesitant because I never felt comfortable cooking it. This meal is the first I’ve made with salmon and it turned out great. My whole family enjoyed, so I appreciate the tips so much. Thank you!
Thrilled to hear your first time making salmon was a success Sonya! Be sure to check out my other salmon recipes now to make for your family :)
Is it possible to meal prep this dish? Salmon is wonderful, but reheating cooked salmon is not one of it’s strengths.
Oh, do you have suggestions on Dijon substitutes. The bite of Dijon reminds me of horseradish, which I am allergic to, and generally despise the taste. Finding a good substitute has always been an issue.
Thanks Lisa!
With regards,
Paul
Hi Paul – this is not a great meal prep recipe as the avocado would brown. My broccoli salad is a great meal prep salad though!
This dish was beyond what we expected. The vinegarette is refreshing and light. Amazing dish!
Thrilled to hear you loved this salmon avocado salad! It really is the best summertime dish :)
I love all the recipes you do. I’ve tried and enjoy most of them. Your presentation is excellent. Looking forward to the cookery book. I usually watch you on you tube while doing my ten minute daily exercise. Thank you so much for taking the time to do them.
Happy to hear you’re enjoying all my recipes and videos so far Trish!
Hello is the nutrition facts 732cal per serving?
Hi Genesis- Yes, the nutritional information will always be per serving.
Hi Lisa, I was just going to make a simple dinner- salmon and asparagus, then I found this recipe, so I just added the grilled asparagus to your salad. I can’t eat spinach, so I substituted kale. IT WAS DELICIOUS and so much more substantial. And your lemon vinegrette is perfect for this salad.
My husband are finding your recipes are healthy and not boring.
We are so glad we found you. You are now 5 for 5🙂
Wonderful! So glad both of you are enjoying my recipes, including this salmon salad :)
Hello, the salad recipe is yummy. I have prepared it already but I have trouble making salad dressing. You’re awesome.
Hey, this salad recipe is really awesome, Me & my family member, we all love fish, especially salmon; I will definitely tried it on next weekend.
Wonderful! I’m happy you enjoyed the recipe!
Thank you for the info on how to cook salmon. I’m a newlywed and I really appreciate all of the tips you provide! This was a huge hit for a recent family dinner. Thank you again!!
I’m so glad my tips are helpful! :)
If Salmon is frozen, do you recommend letting it thaw before cooking?
Hi Kim- Yes, thaw it before cooking!
The only really hard part about this recipe is the instruction to !Divide all of the other salad ingredients between two bowls! ;-)
Hi Michelle- Just take the salad ingredients and split them between two bowls. It doesn’t have to be perfect :)
Classic Dish for work-out meal plan :) It’s a coincidence that I’m about to cook it today. Let’s try with your lemon vinaigrette recipe!!
I hope you enjoy both recipes!
What a gorgeous summer meal. I haven’t had salmon in a while since lockdown but I’m craving it now! I’d love this for dinner tonight..perfect dish!
This will be a fresh and easy way to enjoy salmon again :)
So simple but so delicious! Your photos are lovely too!
Thanks Erica! :)
This salmon avocado salad is so delicious! I love that this meal helps you get your greens and your protein and tastes amazing!
It really is a delicious way to get your greens and protein in for the day :)
What a healthy and delicious salad that is good all day, every day! I love all the fresh flavors and nutrients that packed within this salad.
You can never go wrong with this salad anytime of the day!
This looks absolutely fantastic! Adding this to my weekly dinner rotation soon. :)
This will no doubt be a family favorite!
Please share the recommended portion size for each salmon serving? Is the nutritional information per serve? Thanks.
Hi Linda – the serving size on the salmon is 4 ounces. Enjoy!
Hello!
Is the calorie count for the whole dish (2 servings) or just 1 serving ? I have been wondering for many of the wonderful recipes you post :-)
Thanks!
Hi Amy – All the nutrition facts for each recipe is for 1 serving :)