Salmon and Avocado Salad

  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 to find 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.                       
  
  
  

OW TO COOK SALMON

Remember that salmon cooks quickly, and overcooked fish is never ideal. It turns dry and bland. So pan seared salmon is an easy method for a perfectly cooked and moist fillet. 

1. Prep. Heat some olive oil in a large pan over medium-high heat. 
2. Dry. Pat your salmon fillets dry with a paper towel. This will ensure you get that golden brown crust.
3. Season. Sprinkle some salt and pepper on top. Then place the fillets skin side up on the pan. 
4. Sear. Let it sear for about 4-5 minutes, top side down first. 
5. Flip. 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 easy?