Salmon Arugula Salad
A vibrant and satisfying salad featuring flaky salmon, peppery arugula, creamy avocado, and briny olives. Tossed in a zesty lemon-dill vinaigrette, it's a perfect healthy and delicious lunch.
For 2 servings
Prepare the salmon and vegetables.
- Pat the salmon fillets dry with a paper towel.
- Season both sides of the salmon with a pinch of salt and black pepper.
- Wash and dry the arugula.
- Slice the cucumber and red onion.
- Halve, pit, and slice the avocado.
TIPHaving all your vegetables prepped makes assembly quick and keeps the salad fresh.Make the lemon-dill dressing.
In a small bowl, whisk together 1 tablespoon of olive oil, the juice of one lemon, and the chopped fresh dill. Season with a pinch of salt and pepper to taste.
TIPFor a milder onion flavor, you can soak the sliced red onion in the dressing while you cook the salmon.Cook the salmon.
- Heat 1 tablespoon of olive oil in a non-stick skillet over medium-high heat.
- Place the salmon fillets skin-side up (if they have skin) and cook for 4-5 minutes until golden brown.
- Flip the fillets and cook for another 3-4 minutes, or until cooked through to your liking.
- Remove from the skillet and let it rest for a minute.
TIPThe salmon is done when it flakes easily with a fork. Be careful not to overcook it, or it will become dry.Assemble the salad.
- In a large bowl, combine the arugula, sliced cucumber, red onion, and kalamata olives.
- Pour about half of the dressing over the greens and toss gently to coat.
- Divide the dressed greens between two bowls.
Serve the salad.
Top each salad with a cooked salmon fillet and half of the sliced avocado. Drizzle the remaining dressing over the salmon and avocado. Serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, add a teaspoon of Dijon mustard to the dressing.
- 2Dress the salad just before serving to prevent the arugula from becoming soggy.
- 3If you prefer, you can bake the salmon at 400°F (200°C) for 12-15 minutes instead of pan-searing.
- 4Let the salmon cool slightly before adding it to the salad to avoid wilting the greens.
Adapt it for your goals.
Quick
Use high-quality canned or pre-cooked salmon to save time on cooking.
high proteinHigh protein
Add a quarter cup of chickpeas or a sliced hard-boiled egg to each salad for an extra protein boost.
budget friendlyBudget friendly
Use canned salmon instead of fresh fillets and swap arugula for spinach, which can be more affordable.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Salmon is an excellent source of omega-3s, which are crucial for brain health and reducing inflammation.
Excellent Source of Lean Protein
The salmon provides high-quality protein, which is essential for muscle repair, and helps keep you feeling full and satisfied.
Heart-Healthy Fats
Both avocado and olive oil are rich in monounsaturated fats, which support cardiovascular health by helping to lower bad cholesterol levels.
Packed with Vitamins and Antioxidants
Arugula and other vegetables provide essential vitamins, minerals, and antioxidants that support overall health and immune function.
Frequently asked questions
Yes, this salad is very healthy. It's packed with lean protein and omega-3 fatty acids from the salmon, healthy fats from avocado and olive oil, and vitamins and minerals from the fresh vegetables.