Salmon provides one of the richest natural sources of omega-3 fatty acids, essential nutrients that support heart and brain health.
You’ll find these nutritional powerhouses featured in nine versatile salad recipes that transform this protein-dense fish into light yet satisfying meals.
From Mediterranean-inspired combinations with tahini to Asian-influenced bowls with ginger, each option delivers a distinct flavor profile while maintaining impressive nutritional credentials.
Discover how these simple preparations can help you incorporate more beneficial fatty acids into your diet without sacrificing taste or convenience.
Mediterranean Salmon Salad With Lemon Tahini Dressing
Fresh, flaky salmon atop crisp greens with Mediterranean flavors, all brought together by a creamy lemon tahini dressing. A perfect light meal that’s both nutritious and satisfying.
Ingredients:
- 1 lb salmon fillet
- 4 cups mixed greens
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/2 cup kalamata olives, pitted
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
For the dressing:
- 3 tablespoons tahini
- 2 tablespoons lemon juice
- 1 garlic clove, minced
- 2 tablespoons water
- 1 tablespoon olive oil
- 1/2 teaspoon honey
- Salt and pepper to taste
Instructions:
Step 1: Preheat oven to 400°F. Place salmon on a baking sheet, drizzle with 1 tablespoon olive oil, and season with oregano, salt, and pepper.
Step 2: Bake salmon for 12-15 minutes until it flakes easily. Let cool slightly, then break into large chunks.
Step 3: In a small bowl, whisk together all dressing ingredients until smooth. Add more water if needed to reach desired consistency.
Step 4: In a large bowl, combine mixed greens, cucumber, tomatoes, red onion, and olives. Drizzle with remaining olive oil and toss gently.
Step 5: Arrange salad on plates, top with salmon chunks and feta cheese, then drizzle with lemon tahini dressing.
Nutrition:
- Calories: 430 per serving
- Protein: 29g
- Fat: 32g
- Carbohydrates: 12g
- Fiber: 4g
- Sodium: 580mg
Asian-Inspired Salmon Bowl With Sesame Ginger Vinaigrette
This vibrant salmon bowl combines tender fish with crisp vegetables and a tangy sesame ginger dressing. Perfect for a nutritious lunch or dinner that’s ready in under 30 minutes.
Ingredients:
- 2 salmon fillets (6oz each)
- 2 cups cooked brown rice
- 1 cup shredded carrots
- 1 cucumber, thinly sliced
- 1 avocado, sliced
- 2 cups baby spinach
- 2 tbsp sesame seeds
- 3 tbsp soy sauce
- 2 tbsp rice vinegar
- 1 tbsp honey
- 1 tbsp grated ginger
- 2 tbsp sesame oil
- 1 clove garlic, minced
- 1 green onion, chopped
Instructions:
Step 1: Preheat oven to 400°F. Place salmon on a baking sheet lined with parchment paper. Season with salt and pepper, then bake for 12-15 minutes until it flakes easily.
Step 2: While salmon cooks, prepare the vinaigrette by whisking together soy sauce, rice vinegar, honey, ginger, sesame oil, and garlic in a small bowl.
Step 3: Assemble the bowls by dividing rice between two bowls. Arrange spinach, carrots, cucumber, and avocado around the rice.
Step 4: When salmon is done, let it cool slightly before flaking it into large pieces. Place on top of the rice.
Step 5: Drizzle the sesame ginger vinaigrette over everything. Garnish with sesame seeds and green onions before serving.
Nutrition:
- Calories: 560 per serving
- Protein: 32g
- Carbohydrates: 45g
- Fat: 28g
- Fiber: 9g
- Sodium: 780mg
Grilled Salmon Cobb Salad With Honey Mustard Dressing
This invigorating cobb salad features perfectly grilled salmon atop crisp greens with classic cobb toppings, all brought together by a tangy honey mustard dressing that complements the smoky fish.
Ingredients:
- 4 salmon fillets (6 oz each)
- 8 cups mixed greens
- 4 hard-boiled eggs, sliced
- 2 avocados, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/2 cup crumbled feta cheese
- 3 tbsp olive oil
- Salt and pepper to taste
- For dressing: 3 tbsp honey, 2 tbsp Dijon mustard, 1 tbsp lemon juice, 3 tbsp olive oil
Instructions:
Step 1: Preheat grill to medium-high heat. Brush salmon with 1 tbsp olive oil and season with salt and pepper.
Step 2: Grill salmon for 4-5 minutes per side until it flakes easily with a fork. Remove and let rest while preparing other ingredients.
Step 3: Whisk together honey, Dijon mustard, lemon juice, and olive oil in a small bowl until smooth to make the dressing.
Step 4: Arrange mixed greens on a large serving platter or in individual bowls.
Step 5: Break the grilled salmon into large chunks and arrange over the greens along with sliced eggs, diced avocados, cherry tomatoes, red onion, and feta cheese.
Step 6: Drizzle with honey mustard dressing and serve immediately.
Nutrition:
- Calories: 520 per serving
- Protein: 38g
- Fat: 35g
- Carbohydrates: 15g
- Fiber: 7g
- Sodium: 390mg
Smoked Salmon and Avocado Salad With Dill Yogurt Sauce
This invigorating salad combines the silky texture of smoked salmon with creamy avocado, all topped with a tangy dill yogurt sauce that brings the flavors together beautifully.
Ingredients:
- 8 oz smoked salmon, thinly sliced
- 2 ripe avocados, diced
- 4 cups mixed salad greens
- 1 cucumber, thinly sliced
- 1 cup cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 1 cup Greek yogurt
- 3 tablespoons fresh dill, chopped
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- Salt and pepper to taste
- 2 tablespoons olive oil
- 1 tablespoon honey
Instructions:
Step 1: Make the dill yogurt sauce by mixing Greek yogurt, 2 tablespoons chopped dill, 1 tablespoon lemon juice, minced garlic, salt, and pepper in a bowl.
Refrigerate while preparing the rest of the salad.
Step 2: In a small bowl, whisk together olive oil, remaining lemon juice, honey, salt, and pepper to create the dressing.
Step 3: In a large serving bowl, arrange the mixed greens.
Layer with cucumber slices, cherry tomatoes, and red onion.
Step 4: Gently toss the vegetables with the dressing.
Step 5: Add diced avocados to the salad.
Step 6: Arrange smoked salmon slices on top of the salad.
Step 7: Drizzle with the dill yogurt sauce and garnish with remaining dill.
Nutrition:
- Calories: 320 per serving
- Protein: 18g
- Fat: 24g
- Carbohydrates: 12g
- Fiber: 6g
- Sodium: 580mg
Spicy Cajun Blackened Salmon Salad With Lime Cilantro Dressing
This zesty salad combines blackened cajun salmon with fresh greens and a tangy lime cilantro dressing for a perfect balance of heat and refreshment.
Ingredients:
- 4 salmon fillets (6 oz each)
- 2 tablespoons cajun seasoning
- 1 tablespoon olive oil
- 8 cups mixed salad greens
- 1 avocado, sliced
- 1 cup cherry tomatoes, halved
- 1 cucumber, sliced
- 1/4 red onion, thinly sliced
- 1/4 cup fresh cilantro, chopped
- 3 tablespoons lime juice
- 2 tablespoons honey
- 1/3 cup olive oil
- 1 garlic clove, minced
- 1/2 teaspoon ground cumin
- Salt and pepper to taste
Instructions:
Step 1: Pat salmon fillets dry and rub with cajun seasoning on both sides.
Step 2: Heat olive oil in a skillet over medium-high heat. Cook salmon 3-4 minutes per side until blackened and cooked through. Set aside.
Step 3: Make the dressing by whisking together lime juice, honey, olive oil, garlic, cumin, salt, and pepper. Stir in 2 tablespoons chopped cilantro.
Step 4: In a large bowl, combine salad greens, tomatoes, cucumber, and red onion.
Step 5: Divide salad mixture among four plates. Top each with a salmon fillet and avocado slices.
Step 6: Drizzle with lime cilantro dressing and garnish with remaining cilantro.
Nutrition:
- Calories: 520 per serving
- Protein: 34g
- Fat: 38g
- Carbohydrates: 15g
- Fiber: 6g
- Sodium: 310mg
Cucumber Salmon Poke Bowl With Sriracha Mayo
This invigorating poke bowl combines fresh salmon, crisp cucumber, and spicy sriracha mayo for a light yet satisfying meal.
Ready in minutes, it’s perfect for a quick lunch or dinner.
Ingredients:
- 1 lb fresh salmon, cubed
- 1 large cucumber, diced
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tbsp rice vinegar
- 1 tsp honey
- 2 green onions, sliced
- 1 tbsp sesame seeds
- 1 avocado, sliced
- 2 cups cooked rice
- ¼ cup mayonnaise
- 1 tbsp sriracha sauce
- 1 tsp lemon juice
Instructions:
Step 1: In a bowl, combine soy sauce, sesame oil, rice vinegar, and honey.
Add cubed salmon, gently toss to coat, and refrigerate for 15 minutes.
Step 2: Mix mayonnaise, sriracha sauce, and lemon juice in a small bowl to create the sriracha mayo.
Step 3: Divide cooked rice between two bowls.
Arrange marinated salmon, diced cucumber, and sliced avocado on top.
Step 4: Drizzle with sriracha mayo, sprinkle with green onions and sesame seeds.
Serve immediately.
Nutrition:
- Calories: 650 per serving
- Protein: 35g
- Carbohydrates: 45g
- Fat: 38g
- Fiber: 7g
- Sodium: 820mg
- Serves: 2
Warm Roasted Salmon and Sweet Potato Salad With Maple Glaze
This hearty salmon salad combines warm roasted salmon and sweet potatoes with a delicious maple glaze, creating a nutritious and satisfying meal perfect for lunch or dinner.
Ingredients:
- 2 salmon fillets (6 oz each)
- 2 medium sweet potatoes, diced
- 4 cups mixed salad greens
- 1 red bell pepper, sliced
- 1/2 red onion, thinly sliced
- 2 tablespoons olive oil
- 3 tablespoons pure maple syrup
- 1 tablespoon Dijon mustard
- 2 tablespoons lemon juice
- Salt and pepper to taste
- 1/4 cup toasted pecans
Instructions:
Step 1: Preheat oven to 400°F. Toss sweet potatoes with 1 tablespoon olive oil, salt, and pepper. Arrange on a baking sheet and roast for 20 minutes.
Step 2: Place salmon fillets on a separate baking sheet. Season with salt and pepper. Roast for 12-15 minutes until cooked through.
Step 3: Meanwhile, prepare the maple glaze by whisking together maple syrup, Dijon mustard, lemon juice, and remaining olive oil.
Step 4: In a large bowl, combine mixed greens, bell pepper, and red onion. Toss with half of the maple glaze.
Step 5: Divide salad among plates. Top with roasted sweet potatoes and salmon fillets. Drizzle with remaining maple glaze and sprinkle with toasted pecans.
Nutrition:
- Calories: 420 per serving
- Protein: 28g
- Carbohydrates: 32g
- Fat: 22g (healthy fats)
- Fiber: 6g
- Vitamin A: 380% daily value
- Omega-3 fatty acids: 1,800mg
Citrus Salmon Quinoa Salad With Orange Pomegranate Dressing
This vibrant salmon salad combines protein-rich quinoa with fresh citrus flavors and a tangy pomegranate dressing. Perfect for a nutritious lunch or light dinner that’s both satisfying and invigorating.
Ingredients:
- 2 salmon fillets (6 oz each)
- 1 cup quinoa, rinsed
- 2 cups vegetable broth
- 1 orange, segmented
- 1 grapefruit, segmented
- 1/4 cup pomegranate seeds
- 2 cups mixed greens
- 1/4 cup sliced almonds
- 2 tablespoons olive oil
- 1 tablespoon honey
- 2 tablespoons fresh orange juice
- 1 tablespoon pomegranate juice
- 1/2 teaspoon ground cumin
- Salt and pepper to taste
Instructions:
Step 1: Cook quinoa in vegetable broth according to package directions. Let cool completely.
Step 2: Season salmon with salt, pepper, and a drizzle of olive oil. Bake at 400°F for 12-15 minutes until cooked through. Let cool and flake into pieces.
Step 3: Make the dressing by whisking together 1 tablespoon olive oil, honey, orange juice, pomegranate juice, cumin, salt, and pepper.
Step 4: In a large bowl, combine cooled quinoa, mixed greens, orange segments, grapefruit segments, and pomegranate seeds.
Step 5: Add flaked salmon and drizzle with dressing. Toss gently to combine.
Step 6: Top with sliced almonds and serve immediately.
Nutrition:
- Calories: 425 per serving
- Protein: 28g
- Carbohydrates: 42g
- Fat: 18g
- Fiber: 7g
- Vitamin C: 85% DV
- Omega-3 fatty acids: 1,200mg
Greek-Style Salmon Salad With Creamy Feta Dressing
This Mediterranean-inspired salmon salad combines flaky roasted salmon with crisp vegetables and a tangy feta dressing for a revitalizing, protein-packed meal perfect for lunch or dinner.
Ingredients:
- 1 pound salmon fillet
- 2 tablespoons olive oil, divided
- 1 teaspoon dried oregano
- 1 large romaine lettuce heart, chopped
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/2 cup kalamata olives, pitted
- 1/4 cup fresh dill, chopped
- 1/2 cup feta cheese, crumbled
- 2 tablespoons Greek yogurt
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- Salt and pepper to taste
Instructions:
Step 1: Preheat oven to 400°F. Place salmon on a baking sheet lined with parchment paper. Brush with 1 tablespoon olive oil and sprinkle with oregano, salt, and pepper.
Step 2: Bake salmon for 12-15 minutes until it flakes easily. Let cool and break into chunks.
Step 3: In a large bowl, combine lettuce, cucumber, tomatoes, red onion, olives, and dill.
Step 4: For the dressing, blend 1/4 cup feta cheese, Greek yogurt, remaining olive oil, lemon juice, and garlic until smooth.
Step 5: Toss the salad with half the dressing. Place on a serving platter and top with salmon chunks.
Step 6: Drizzle remaining dressing over the salmon and sprinkle with remaining feta cheese. Serve immediately.
Nutrition:
- Calories: 320 per serving
- Protein: 28g
- Fat: 18g
- Carbohydrates: 12g
- Fiber: 3g
- Sodium: 480mg
Final Thoughts
You’ve just discovered how salmon salads can transform your weekday meals while delivering impressive nutritional benefits.
Research confirms that regularly consuming omega-3 rich fish like salmon can reduce inflammation and improve heart health.
Whether you’re drawn to Mediterranean flavors or Asian-inspired combinations, these protein-packed, nutrient-dense recipes offer you a perfect balance of taste and nutrition.
Try a different variation each week to keep your meals exciting and your body nourished.
