Mediterranean Salmon Salad

Begin by preparing your salmon and vegetables. Drain the canned salmon thoroughly and transfer it to a medium bowl. Using a fork, mash the salmon very well, breaking up any large pieces and incorporating any soft bones for added calcium. Next, halve the grape tomatoes. Finely chop the broccoli, yellow bell pepper, red onion, and cucumber. Aim for uniform pieces to ensure an even distribution of flavors and textures in every bite.

Now, it’s time to assemble your beautiful salads. Divide the fresh spring mix lettuce evenly among four individual serving bowls. Artfully arrange equal portions of the mashed salmon, halved grape tomatoes, chopped broccoli, bell pepper, cucumber, red onion, and the bright, lemon-kissed avocado on top of the lettuce in each bowl. The vibrant colors alone are enough to make your mouth water!

To serve immediately, generously drizzle the prepared citrus sesame dressing over each salad. If you’re preparing these for future meals or meal prepping, keep the dressing separate in a small container to maintain the crispness of the lettuce and prevent it from becoming soggy. Just before serving, garnish each salad with a sprinkle of sesame seeds and a scattering of fresh chopped chives, if desired, for an extra touch of flavor and visual appeal.

For the Salmon Salads:

• ▢ 15 ounces salmon, canned (425 grams)
• ▢ 8 cups spring mix lettuce
• ▢ 1 avocado, chopped
• ▢ ½ lemon, juiced
• ▢ 2 cups grape tomatoes, halved
• ▢ 1 cup broccoli, finely chopped
• ▢ 1 yellow bell pepper, chopped
• ▢ 1 medium cucumber, chopped
• ▢ ½ small red onion, chopped
• ▢ sesame seeds and chopped chives (optional garnish)

For the Salmon Salad Dressing:

• ▢ ⅔ cup orange juice, freshly squeezed
• ▢ ¼ cup toasted sesame oil
• ▢ 2 tablespoons reduced sodium soy sauce (for Paleo, gluten-free, and Whole30: use coconut aminos)
• ▢ 2 teaspoons orange zest

• Drain the canned salmon and mash it very well with a fork. Cut the grape tomatoes in half. Chop the broccoli, bell pepper, red onion, and cucumber.
• Chop the avocado and sprinkle it with fresh lemon juice. This will help keep it from turning brown. 
• Divide the lettuce between four bowls. Top each bowl with equal amounts of salmon, tomatoes, broccoli, pepper, cucumber, red onion, and avocado.
• To make the salad dressing, add the orange juice, sesame oil, soy sauce, and orange zest to a small glass jar. Put the lid on the jar and shake. 
• Drizzle the salad dressings on the salads if serving immediately, or keep it separate for meal prep. Garnish the salads with sesame seeds and chives (if desired).

💭 Expert Tips & Health Benefits from Dietitian Summer Yule

This is a level 1 recipe (may help support fat loss). This vibrant salmon salad is designed with all the essential components to create a satisfying yet low-calorie meal. It masterfully combines lean protein from salmon, abundant fiber from a variety of fresh vegetables, and high fluid volume to promote fullness and satiety. If you are on a journey to manage your weight or achieve fat loss, this salad presents an excellent and flavorful option. For those who require a higher energy intake or simply wish to boost the calorie count, consider incorporating additional avocado, a handful of crunchy pecans, or serving it alongside whole-grain crackers or a slice of artisanal bread. 

Here are several compelling reasons why this delicious and healthy salmon salad will become a staple in your kitchen: 

• Inexpensive & Convenient: While fresh salmon fillets certainly have their place, utilizing high-quality tinned salmon offers a significant cost-saving advantage without compromising on nutrition. Beyond the affordability, canned salmon comes pre-cooked, drastically simplifying preparation and making this salad an incredibly quick and easy meal option compared to preparing raw salmon from scratch. It’s perfect for busy weeknights or speedy lunch prep. 
• Rich in Omega-3s: Salmon is renowned as a fatty fish, meaning it’s exceptionally rich in the essential omega-3 fatty acids, specifically DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). These healthy fats are vital for supporting cardiovascular health, reducing inflammation, and promoting cognitive function. If you’re actively seeking to boost your intake of heart-healthy fats, this delicious salmon salad is an outstanding and enjoyable way to do so. 
• Natural Source of Vitamin D: Beyond its omega-3 content, salmon stands out as one of the few natural food sources that provide a significant amount of vitamin D. This essential vitamin plays a critical role in bone health, immune function, and overall well-being. Incorporating salmon into your diet is a delicious way to support your body’s vitamin D needs. 
• Excellent Calcium Source: By specifically utilizing tinned salmon that includes the soft, edible bones, this recipe becomes a fantastic source of calcium. This is particularly beneficial for individuals following dairy-free diets or those simply looking to increase their calcium intake from non-dairy sources. The calcium from fish bones is highly bioavailable, meaning your body can absorb and utilize it efficiently. 
• Mediterranean Diet Friendly: Beyond its suitability for Paleo, low-carb, dairy-free, and gluten-free diets, this salmon salad also aligns perfectly with the principles of the Mediterranean diet. This widely acclaimed eating pattern is associated with a significantly lower risk of numerous nutrition-related chronic diseases, emphasizing whole foods, healthy fats, and regular consumption of fish and fresh produce. 
• Highly Versatile: This recipe is incredibly flexible, allowing you to easily customize it to your personal taste and what you have on hand. Feel free to add or subtract various fruits, vegetables, and other proteins to create your ideal salad. You can effortlessly bypass the ultra-processed ingredients and excessive added sugars often found in store-bought salad dressings by making minor modifications to this homemade recipe. 
• Effortless Lunch or Dinner: Perhaps one of the greatest advantages of this recipe is that absolutely no cooking is involved! This makes it the perfect hassle-free meal for those warm evenings when you don’t want to turn on the stove, or for a quick, nourishing lunch when time is short.

Please note that the nutrition information provided is for one serving.