Salad with Seared Salmon

Why You’ll Love This Recipe

This dish is quick to prepare, full of texture, and beautifully customizable. The seared salmon adds richness and depth, while the fresh greens and veggies keep it light and refreshing. It’s a restaurant-quality salad you can make at home in under 30 minutes. Great for meal prep or an elegant lunch, this recipe gives you both nutrition and satisfaction in every bite.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Salmon fillets, skin on or off
• Olive oil or avocado oil
• Salt and pepper
• Mixed salad greens (arugula, spinach, romaine, etc.)
• Cherry tomatoes, halved
• Cucumber, sliced
• Red onion, thinly sliced
• Avocado, sliced or diced
• Lemon wedges (for serving)
• Your choice of dressing (vinaigrette, lemon-tahini, balsamic, etc.)

Directions

1. Pat salmon fillets dry and season with salt and pepper.
2. Heat olive oil in a skillet over medium-high heat.
3. Place salmon fillets skin-side down (if using skin-on) and cook for 3–4 minutes, until the skin is crisp and the salmon releases easily.
4. Flip and cook for another 2–3 minutes, or until the salmon is cooked through but still moist.
5. While the salmon rests, assemble the salad: arrange greens, tomatoes, cucumber, red onion, and avocado in a large bowl or on individual plates.
6. Place the seared salmon on top of the salad.
7. Drizzle with your preferred dressing and a squeeze of fresh lemon juice.
8. Serve immediately.

Servings and timing

This recipe makes 2 servings.
Prep time: 10 minutes
Cook time: 8 minutes
Total time: 18 minutes

Variations

• Asian-inspired: Add edamame, shredded carrots, and use sesame ginger dressing.
• Mediterranean style: Include feta cheese, olives, and a lemon-oregano vinaigrette.
• Spicy: Rub salmon with chili powder or cayenne before searing.
• Low-carb: Skip starchy add-ins and use a high-fat dressing like avocado-lime.
• Grain bowl style: Serve over quinoa or farro for a heartier version.

Storage/Reheating

Store leftover components separately for best freshness.

• Cooked salmon: Refrigerate in an airtight container for up to 3 days.
• Salad base: Store undressed greens and veggies in a separate container.
  To reheat salmon:
• Gently warm in a skillet over low heat or microwave for 30–60 seconds.
  Assembled salads are best enjoyed fresh.

FAQs

Can I use canned salmon?

Yes, canned salmon is a convenient alternative. Just drain it well and flake over the salad.

What kind of salmon should I buy?

Fresh or frozen fillets work well. Look for wild-caught salmon for best flavor and sustainability.

Should I use skin-on or skinless salmon?

Either works. Skin-on gives a crisp texture when seared properly.

Can I grill the salmon instead?

Yes, grilling is a great alternative to pan-searing for a smoky flavor.

How do I know when the salmon is done?

It should flake easily with a fork and have an opaque center. A safe internal temperature is 145°F (63°C).

Can I make this salad ahead?

Prep the veggies and dressing ahead, and sear the salmon fresh for best taste and texture.

What dressings pair best with this salad?

Citrus vinaigrettes, creamy tahini, honey mustard, or balsamic all work beautifully.

How can I make this salad dairy-free?

Simply skip cheese-based toppings or creamy dairy dressings.

What other proteins can I use?

Tuna, shrimp, grilled chicken, or tofu are all great alternatives.

Can I eat the salmon cold?

Yes, cold seared salmon works perfectly in this salad, especially for packed lunches.

Conclusion

Salad with Seared Salmon is a vibrant, nutrient-rich meal that’s as delicious as it is healthy. It’s quick enough for a weekday lunch yet elegant enough for entertaining. With its bold flavors, fresh ingredients, and endless customizations, this salad is sure to become a regular in your meal rotation.

Salad with Seared Salmon

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Salad with Seared Salmon is a nutrient-packed, vibrant dish featuring crisp greens, fresh vegetables, and perfectly seared salmon. It’s quick to prepare, full of flavor, and ideal for a healthy lunch or light dinner.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 8 minutes
• Total Time: 18 minutes
• Yield: 2 servings
• Category: Main Course
• Method: Pan-Seared
• Cuisine: American

Ingredients

• 2 salmon fillets (skin on or off)
• 1 tbsp olive oil or avocado oil
• Salt and pepper to taste
• 4 cups mixed salad greens (arugula, spinach, romaine, etc.)
• 1 cup cherry tomatoes, halved
• 1/2 cucumber, sliced
• 1/4 red onion, thinly sliced
• 1 avocado, sliced or diced
• Lemon wedges (for serving)
• Dressing of choice (vinaigrette, tahini-lemon, balsamic, etc.)

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Instructions

1. Pat salmon fillets dry and season both sides with salt and pepper.
2. Heat olive oil in a skillet over medium-high heat.
3. Place salmon skin-side down (if using skin-on) and cook for 3–4 minutes until the skin is crisp and the salmon releases easily.
4. Flip and cook another 2–3 minutes, or until the salmon is cooked through but still moist.
5. While salmon rests, assemble salad by placing greens, cherry tomatoes, cucumber, red onion, and avocado in bowls or on plates.
6. Top each salad with a seared salmon fillet.
7. Drizzle with dressing and squeeze fresh lemon juice over the top.
8. Serve immediately.

Notes

• Use fresh, high-quality salmon for the best flavor.
• Let salmon rest for a few minutes after cooking for maximum juiciness.
• Serve cold or warm—both work well for this dish.
• For meal prep, store the salad components and salmon separately.
• Add grains like quinoa or farro to make it a grain bowl.

Nutrition

• Serving Size: 1 salad
• Calories: 420
• Sugar: 4g
• Sodium: 280mg
• Fat: 28g
• Saturated Fat: 5g
• Unsaturated Fat: 20g
• Trans Fat: 0g
• Carbohydrates: 10g
• Fiber: 5g
• Protein: 35g
• Cholesterol: 85mg