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Healthy smoked salmon salad recipe

Healthy smoked salmon salad recipe

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  • Recipes
  • Dish type
  • Salad
  • Seafood salad
  • Salmon salad

A wonderful healthy green salad with smoked salmon, peppers, tomato and spring onions. An invigorating and satisfying way to get those omega-3 oils for brain health and function.

52 people made this

IngredientsServes: 4

  • 200g salad greens (e.g. spinach or arugula), leaves torn
  • 150g smoked salmon, cut into strips
  • 1 tomato, cut into cubes
  • 1 red pepper, cut into strips
  • 2 tablespoons capers
  • 1 bunch spring onions, minced
  • 1 tablespoon prepared mustard
  • 2 tablespoons wine vinegar
  • 2 tablespoons olive oil
  • salt and pepper, to taste

MethodPrep:10min ›Ready in:10min

  1. Arrange the greens in a deep salad bowl, then add the salmon, tomatoes, and peppers followed by the capers and spring onion.
  2. In a small bowl or lidded jam jar combine the mustard, vinegar, and olive oil, add salt and pepper and mix vigorously. Pour over the salad and toss; serve immediately.

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Reviews & ratingsAverage global rating:(3)

Canned Salmon Salad

I make this tasty salad often for lunch. It's so easy and delicious, and I always have the ingredients on hand. I almost always have canned salmon in the pantry and mayonnaise or Greek yogurt in the fridge.

The remaining ingredients are very flexible, so if you don't have them, you can simply use what you have!

Believe it or not, not all canned foods are bad. The canned salmon used for this easy canned salmon salad recipe is delicious, preservative and chemical-free, and saves a ton of time and effort. Anyone struggling with time (so probably all of us!) will surely appreciate it.

In fact, it’s so handy that I find myself buying more on every Costco trip to make dishes like salmon patties or this salad. This salmon salad is also nearly always on rotation in my fridge with this similar (equally delicious) chicken salad and egg salad.

Making the Smoked Salmon Salad

(scroll to the bottom of the post for the full recipe!)

Building the Salad

I use a spring greens mix as the base for this salad, but you can definitely use another mix of greens if that’s your preference/what’s in season.

For salad vegetables, I keep it simple with sliced cucumbers, cherry tomatoes, and avocado. Feel free to throw in sweet peppers, red onions, etc. if that’s what you like!

For salad extras, I recommend feta cheese (pairs best with the salmon!) a few fresh dill sprigs for extra herbiness and a handful of pomegranate seeds for some crunch.

Picking out your Smoked Salmon

For this salad, you won’t need more than about 6 oz smoked salmon. It will come fully cooked and you can then tear it into bite-sized pieces for the salad.

You’ll find smoked salmon in the deli area of most major grocery stores, but if you absolutely can’t locate it you have a couple options:

  1. Pan sear a 6 oz salmon filet using this this guide for pan searing salmon
  2. Oven bake a 6 oz salmon filet at 375F 12-15 minutes until salmon registers 125F

Making the Dressing

You can make this dressing in a food processor/blender or by hand in a mixing bowl! Whatever you prefer.

Whisk fresh lemon juice, honey, and Dijon mustard until smooth, then slowly begin adding olive oil, whisking constantly until smooth.

Note: if using food processor/blender, drizzle the oil through the top while blending.

Whisk in fresh minced dill and season the dressing with salt and pepper to taste.

Make Ahead Option

  1. Make the dressing and store in fridge up to 6 days
  2. Build the entire salad (minus the avocado and salmon) up to 8 hours in advance and store in fridge
  3. When ready to serve, cut avocado and tear salmon then arrange on salad along with dill + pomegranate seed garnishes. Drizzle with dressing and serve.

The amount of flavors and textures we’re able to build into this salad will almost make you forget you’re eating a salad!

The fresh herbiness from the honey dijon dill dressing, the sweetness from the pomegranate, the smoky salmon, the silky avocado…it’s just incredible.

This is definitely a very company-worthy salad (hello, it’s gorgeous!) but it’s also definitely easy enough to pull off for a quick lunch or dinner salad.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Recipe: Keto Friendly Green salad with Smoked Salmon Tasty

Keto Friendly Green salad with Smoked Salmon – That's where a keto-friendly salad made with keto superfoods like this is brilliant. Avocados will provide heart-healthy monounsaturated fats, and both salmon I used hot smoked salmon, because I adore it and always have some on hand, but you can use cold smoked or even fresh if you prefer. This easy, refreshing salad is the perfect light meal for those hot days when eating is the last thing on your mind. Cilantro is very popular is Asian and Latin cooking. Its raw leaves are used to add a fresh, bright flavor to cooked dishes, while it’s roots are used for making Thai curry pastes.

This smoked salmon pate is loaded with healthy fats, packed with protein and best yet, spread This salmon pate with cucumber is the perfect keto-friendly appetizer to bring to your next party. This green turmeric tea is a potent blend of anti-inflammatory turmeric, plus antioxidant-rich matcha green. The most delicious salmon salad recipe with creamy avocado, crunchy cucumbers and spring greens topped with a I make a crispy salmon seasoned simply with salt, pepper, a touch of dill and smoked paprika. Tasty Keto Friendly Green salad with Smoked Salmon recipe and method is really a culmination of the little methods I have discovered within the last 2 years. Keto Friendly Green salad with Smoked Salmon is surely a week-end cooking task, which will be to state you will need a handful of hours to perform it, but after you have got the process down you can fry several group at a time for family picnics or simply to possess cold locations to consume from the refrigerator on a whim.

In this morning, We are planning to show you how to make Keto Friendly Green salad with Smoked Salmon At home with simple ingredients, just like Chinese restaurants. My Keto Friendly Green salad with Smoked Salmon recipe is the greatest on the planet!

I will also educate you on how to utilize up leftover steamed rice and ensure it is into an appetizing, cheap, and flavorful meal for the whole family!

I tried using somewhat less water than usual, that has been encouraged elsewhere. It served only a little often, but different occasions, I’d to add more and more water whilst the quinoa was cooking. Then, the dry quinoa soaked up way too much of the dressing I included later.

Can I make Keto Friendly Green salad with Smoked Salmon?

Whether you reside by yourself or are a busy parent, finding the time and power to prepare home-cooked foods may look just like a daunting task. At the conclusion of a frantic day, eating at restaurants or buying in might feel such as the quickest, best option. But ease and refined food can have a substantial toll in your temper and health.

Restaurants usually offer more food than you need to eat. Several restaurants function parts which can be 2-3 times greater compared to encouraged nutritional guidelines. This encourages you to eat a lot more than you’d in the home, adversely affecting your waistline, body force, and threat of diabetes.

Whenever you prepare your possess dishes, you’ve more get a grip on over the ingredients. By cooking for yourself, you can ensure that you and your family consume fresh, wholesome meals. This can help you to appear and sense healthy, boost your power, support your fat and temper, and enhance your sleep and resilience to stress.

You can make Keto Friendly Green salad with Smoked Salmon using 6 ingredients and 3 steps. Here is how you cook it.

Ingredients of Keto Friendly Green salad with Smoked Salmon:

  1. You need 1 of large romaine lettuce, chopped.
  2. You need 1 of cucumber. Quartered Diced.
  3. You need 1 of avocados, halved. Pitted. Peeled and diced.
  4. Prepare 4 tbs of extra virgin oil.
  5. It’s 1 of lemon.
  6. You need 8 of smoked salmon slices.

Dieting doesn't mean you have to give up great flavor and good food! Move over Cobb salad, there is a new runner-up for a lunchtime favorite and keto smoked salmon with spinach and mushrooms is its name. If you aren't sure what classy keto dish to serve at your next luncheon with close friends, then let us give you a little clue: there are no finger sandwiches. Smoked salmon is like bacon to me-it makes everything better.

Keto Friendly Green salad with Smoked Salmon instructions:

  1. (You can sub with kale and/ arugula)arrange lettuce, cucumber and avocado in the bases of four serving bowl or jars..
  2. Drizzle with olive oil and little lemon juice, toss to combine.
  3. Dress salmon slices with lemon juice and season with black pepper.

I used to eat it shamelessly on high carb, gluten-laden bagels. The capers, dill and green onions add even more flavor and elegance. The result is a creamy, smoky concoction sure to convert even the most difficult bagel and salmon. Keto salmon burgers with mash and lemon butter. Mixing crunchy haricots verts (French green beans, a little thinner and longer than the domestic version) with roughly shredded Brussels sprouts gives flaky salmon an ideal base.

It’s cheaper to consume junk food than Keto Friendly Green salad with Smoked Salmon

Initially glance, it may look that ingesting at a junk food restaurant is less expensive than making a home-cooked meal. But that is seldom the case. A examine from the College of Washington College of Public Wellness exposed that individuals who cook in the home tend to have healthy overall food diets without larger food expenses. Another study unearthed that regular home chefs used about $60 per month less on food than people who ate out more often.

I don’t understand how to cook Keto Friendly Green salad with Smoked Salmon

  • If you are threatened by the chance of planning a home-cooked meal, it’s crucial to remember that preparing is not an specific science.
  • It’s generally completely OK to skip a component or substitute something for another Keto Friendly Green salad with Smoked Salmon.
  • Search online or obtain a standard cook book for simple menu ideas.
  • Much like anything, the more you cook, the higher you’ll become. Even though you’re a whole beginner in your kitchen, you’ll soon grasp some fast, balanced meals.

What recipe must I personally use for Keto Friendly Green salad with Smoked Salmon?

Simple oils like canola, plant and peanut fat have higher smoking factors, creating them ideal for frying chicken. Find out about choosing the right oil for frying.

What must and must not be achieved when cooking Keto Friendly Green salad with Smoked Salmon

  • Make sure every thing is freezing in a sealable package or bag.
  • Beef specifically needs to be effectively wrapped.
  • Make bread straight from fridge, anti-waste plan urges.
  • Remember that such a thing that’s a top water content, like lettuce, will not be the identical following being freezing and then defrosted.
  • Attempt to freeze everything when at their freshest. Defrost beef totally before cooking, but other items such as for instance bread for toasting may be cooked right fr
    om the freezer.
  • Never refreeze raw meat that has been frozen and then thawed – you can, but, freeze grilled beef that was freezing when raw.
  • Ensure the fridge is not loaded therefore whole that air can not circulate.

Tips for getting started!

Begin with new, healthy ingredients. Cooking sweet snacks such as for example brownies, cakes, and biscuits won’t help your wellbeing or your waistline. Likewise, putting an excessive amount of sugar or salt can convert a healthy home-cooked meal in to an unhealthy one. To make sure meals are good for you in addition to being tasty, start with healthy materials and taste with herbs rather than sugar or salt.

Stock through to staples. Components such as for example grain, dinner, coconut oil, spices, flour, and stock cubes are basics you’ll probably use regularly. Maintaining cans of tuna, beans, tomatoes and bags of frozen vegetables available may be useful in rustling up fast dishes when you’re forced for time.

Provide yourself some leeway. It’s ok to burn up the grain or over-cook the veggies. After having a few attempts it are certain to get simpler, quicker, and tastier!

Good news, salmon is a delicious and light way to amp up the protein in your salads! Choose from pan seared, smoked, or baked, and toss it with fresh veggies and of course avocado slices for a delightfully filling meal.

    : With a perfectly pan seared salmon, all you really need are a few simple ingredients to let it shine. Layer it on a bed of spinach, diced cucumbers, red onion, tomatoes, and avocados tossed in a lemon vinaigrette. : Come spring, this salad is always on repeat. It’s easy, flavorful, ultra refreshing and visually stunning. : Crispy skinned salmon is paired with leafy greens and a cucumber dill vinaigrette for the ultimate summer salad. : This bright and fresh salad puts an herbed baked salmon front and center! : This is a warm yet fresh combination that’s loaded with the best of spring vegetables.

For more easy, delicious meal ideas… check out these other roundups, including the best easy dinner ideas, best healthy breakfast ideas, and my best meal prep recipes.

If you make any of these salmon recipes, let me know how it turned out! I’d love to hear what you think in the comments below.

Salmon Salad Recipe

This salad is loaded with healthy fats for you especially from salmon and avocado. The dressing also has extra virgin olive, which brings even more flavour for this salmon salad.

On top of that, this salad is also full of good nutrients and vitamins from the other ingredients. Crunchy romaine lettuce and bell peppers are amazing in here. And the tangy lemon-Dijon dressing is to die for. So, crunchy veggies, good quality protein and delicious dressing are the best combination to make this salad a huge hit in your home!

Smoked Salmon “Bagel” Salad with Lemon Chive Buttermilk Dressing

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  • ⅓ cup full-fat sour cream or plain yogurt
  • ¼ cup whole buttermilk
  • 2 tsp lemon zest + 2 tbsp lemon juice
  • 2 tbsp each finely chopped fresh chives and dill
  • ¼ tsp sea salt
  • ⅛ tsp ground black pepper


  • 1 whole-grain bagel (plain or sesame), cut into 1-inch cubes
  • 1 tbsp olive oil or avocado oil
  • ⅛ tsp sea salt
  • 6 large eggs
  • 2 romaine hearts, leaves torn (about 5 cups)
  • ½ English cucumber, halved lengthwise and chopped
  • 2 tbsp finely chopped red onion, optional
  • 2 tbsp drained capers
  • 10 oz smoked salmon, cut into ½-inch pieces or rolled up
  • everything bagel spice mix, optional


1. Prepare dressing: In a bowl whisk together all dressing ingredients.

2. Prepare salad: Preheat oven to 325ºF line a baking sheet with parchment. In a small bowl, toss bagel pieces with oil and salt. On prepared baking sheet, spread bagel pieces in a single layer bake until golden and crunchy, stirring once or twice, about 20 to 30 minutes. Transfer to a bowl and let cool.

3. Meanwhile, to a saucepan, add eggs cover with cool water by 1 inch. Bring to a boil then remove from heat cover and let stand 7 minutes. Drain eggs and let cool.

4. Peel eggs slice in half. To a large bowl, add lettuce, cucumber and onion (if using). Just before serving, toss with 3 tbsp dressing, adding more as desired. Top salad with croutons, eggs, capers and salmon. Sprinkle with spice mix (if using).

MAKE AHEAD: Make recipe through Step 3. Store dressing, prepared salad components and eggs separately in the refrigerator. Store bagel pieces in an airtight container at room temperature. Complete Step 4 just before serving

Elegant Healthy Smoked Salmon Appetizer Ingredients:

Smoked Salmon: The smoked salmon is the star here so buy the best one you can afford and like the taste of. If you need help picking out a good one, ask the person who works at the fish counter in your store. I like wild-caught, but there are newer ways of sustainable fish farming and those can be a good option.

Smoked salmon is made by—you guessed it—smoking the salmon to preserve it. Smoking is a preservation technique that’s been used for centuries. The fish is placed above a smoker, so the smoke permeates the entire fish without actually cooking it, which kills pathogens and preserves the fish. Different types of wood chips are added to the smoker to produce different flavors. How healthy smoking is—the preservation technique, not the cigarettes—is debated in the health community. On one hand, it’s been used for centuries in healthy world populations. On the other, some think the smoke is unhealthy. I’m split, but since smoked salmon is pricey, it’s usually only consumed occasionally anyways. Salt preservation techniques are often used in conjunction with smoking, so smoked salmon will have high amounts of salt. Salmon has a lot of health benefits, including high amounts of protein and omega-3 fats, but since smoked salmon has an excessive amount of sodium, use it an occasional treat and not an every day health food. Like everything, read the ingredients and get the best you can afford.

Cucumber: A thin slice of cucumber makes an excellent base here. It needs to be thick enough that someone can pick it up, but not so thick that it’s the only thing people taste. Slice your cucumber into about 1/4-inch slices. English cucumbers have thin green skins and work really well here.

Yogurt: Creme fraiche—France’s favorite form of cream—is often used with smoked salmon because it’s tang and texture pair really nicely with the strong salmon flavor. However, creme fraiche can be really pricey and not available in all stores. Plain unsweetened yogurt is healthier and better priced. If you want to splurge on creme fraiche for a holiday, do it. If not, use Greek or Iceland-style yogurt like I used here. If you allow your yogurt to sit in a coffee filter over a jar for an hour or two, you can remove even more of the liquid from it and it will pipe through a piping bag to look pretty on your plate. A little lemon zest adds delightful flavor to the yogurt. To make this dish completely dairy-free, you can use a vegan cream cheese instead. Whatever you use, just use a small dab—about 1/4 of a teaspoon—on each appetizer. It’s meant to be a compliment, not a main flavor. You can use a small spoon if you don’t have a piping bag, but the piping bag with a star tip makes a for a really pretty appetizer.

Fresh dill: It’s possible that God made fresh dill to go with salmon. They’re perfect together. And yes, use fresh dill. It tastes much better and has a distinct flavor over dried. Fresh dill is also loaded with antioxidants so use as much as you like. Use leftovers to add wonderful flavor to your mixed green salads.

Capers: Capers are berries that have been pickled, and they’re used to add tang and a salty zip to dishes. It’s really used for decoration here, so if you don’t have any on hand or can’t find them you can skip it. But use them if you can—it makes the dish more interesting.

Watch the video: Σολωμός στον φούρνο - Solomos ston fourno -


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