Salmon Avocado Tomato Salad: A Fresh, Healthy Meal for Any Occasion
Savor the vibrant flavors of heart-healthy salmon, creamy avocado, and juicy tomatoes in this nutritious and simple salad.
Salmon Avocado Tomato Salad: A Flavorful and Nutritious Choice
Looking for a wholesome meal that’s as delicious as it is healthy? Salmon avocado tomato salad brings together the best of fresh, nutrient-packed ingredients, delivering a satisfying lunch or dinner in less than 30 minutes. With lean protein, healthy fats, and vibrant vegetables, this salad is a celebration of color, flavor, and wellness.
Why Salmon Avocado Tomato Salad?
This salad stands out due to its blend of textures and nutritional value:
- Salmon: An excellent source of omega-3 fatty acids and protein that supports heart and brain health.
- Avocado: Packed with monounsaturated fats, fiber, and potassium for satiety and healthy cholesterol.
- Tomatoes: Offer antioxidants like lycopene, vitamin C, and refreshing juiciness.
- Mixed greens and nuts: Boost the salad with crunch, vitamins, minerals, and additional healthy fats.
It’s a meal that fits into various lifestyles, from low-carb to Mediterranean to gluten-free diets, and can easily be adapted for paleo or keto preferences.
Ingredients: What You’ll Need
- 4 skinless wild Alaskan salmon fillets (about 4 oz each)
- Kosher salt and black pepper
- 2 tablespoons balsamic vinegar (or lemon juice for variation)
- 2 teaspoons extra-virgin olive oil
- 1 pint grape or cherry tomatoes, halved
- 2 scallions, thinly sliced
- 5 oz mixed baby greens (spinach, arugula, or spring mix)
- 1 ripe avocado, sliced
- 1/2 cup slivered almonds, toasted
Optional Add-ins for Extra Flavor
- Crumbled feta or goat cheese
- Cucumber slices
- Thinly sliced red onion
- Fresh herbs (dill, parsley, or cilantro)
- Pomegranate seeds for a burst of color and sweetness
Step-by-Step Instructions
- Preheat your oven to 375°F (190°C). Lightly season salmon fillets with half a teaspoon each of salt and pepper.
- Place the salmon on a rimmed baking sheet lined with parchment paper or lightly oiled foil for easy cleanup.
Tip: Use wild-caught salmon for the best flavor and nutrition. If baking, cook for about 10-12 minutes, or until the salmon is opaque and flakes with a fork. - While the salmon bakes, prepare the dressing: in a large mixing bowl, whisk together balsamic vinegar (or lemon juice), olive oil, and a pinch each of salt and pepper until well combined.
- Add the halved tomatoes and toss gently to coat in the dressing. Then fold in scallions, followed by the baby greens. Toss everything together until evenly dressed.
- To assemble, divide the greens and tomato mixture among plates or shallow bowls. Top each portion with a cooked salmon fillet and arrange avocado slices alongside.
- Finish by sprinkling slivered toasted almonds (and optional cheese or extra herbs) over each plate for extra texture and flavor.
The result is a fresh, vibrant main course salad that shines year-round—but especially when tomatoes and avocados are at their peak.
Nutrition Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~340 |
| Protein | 28g |
| Carbohydrates | 13g |
| Fiber | 7g |
| Sugars | 4.5g (0g added) |
| Fat | 20.5g (of which saturated: 3g) |
| Sodium | 350mg |
This balance of macros makes the salad filling and energizing. The healthy fats from salmon, avocado, and almonds help keep you satisfied long after your meal.
The Prevention Kitchen: Pro Tips and Variations
- Grill or Sear for Extra Flavor: Instead of baking, try grilling or pan-searing your salmon for an added smoky or crispy dimension.
- Use Smoked Salmon: For a no-cook option, substitute high-quality smoked salmon. This pairs beautifully with the creaminess of avocado and sweetness of tomatoes.
- Try Different Greens: Use arugula, spinach, kale, or a spring mix to change up the flavor base.
- Switch the Dressing: Lemon vinaigrette or Dijon honey dressing work just as well as balsamic, especially if you prefer a brighter flavor.
- Keto or Low-Carb Variation: Omit the tomatoes if you’re concerned about carbs, or add more leafy greens and avocado for even higher healthy fat content.
Smart Shopping Tips: Salmon, Avocado, and Tomatoes
- Wild vs. Farmed Salmon: Whenever possible, choose wild-caught salmon (Sockeye, Coho, or King) for superior flavor and a healthier fatty acid profile.
- Fresh vs. Frozen: Frozen wild salmon is often fresher than what’s sold “fresh” in markets. Look for vacuum-sealed fillets for the best quality.
- Picking the Perfect Avocado: Choose avocados that yield just slightly to gentle pressure. To speed ripening, place avocados in a paper bag with a banana.
- Choosing Tomatoes: Grape or cherry tomatoes are sweet, juicy, and so easy to halve. Look for firm, deeply colored, fragrant fruit for best results.
What others are reading
Why This Salad Is a Standout
This recipe is built for real life. It’s quick to prepare, visually appealing, and a nutritional powerhouse for all ages. Whether you’re serving it as a full meal for lunch, a light weeknight dinner, or as a showstopping entree salad for guests, it never fails to impress.
- Fast prep: Ready in under 30 minutes.
- Meal prep friendly: Roast or sear salmon ahead, keep salads stored individually, and slice avocado just before serving.
- Satisfying but light: Ideal for when you want something hearty but not heavy.
- Supports heart health: Thanks to omega-3s, fiber, and a variety of antioxidants.
Perfect Pairings and Serving Suggestions
- Serve with whole-grain baguette slices or crisp flatbread for extra crunch.
- Add a chilled white wine or sparkling water with lemon.
- Pair with a light soup, like gazpacho or a simple vegetable broth, for a complete meal.
Frequently Asked Questions (FAQs)
Q: Can I use canned salmon instead of fresh?
A: Yes, well-drained, high-quality canned salmon can work. The texture and flavor will differ slightly but will still be delicious and protein-rich.
Q: How can I meal prep this salad?
A: Prepare all components ahead except for the avocado (slice just before eating to avoid browning). Store each component separately in airtight containers. Assemble and dress just before serving.
Q: What’s the best way to toast almonds?
A: Place slivered almonds in a dry skillet over medium-low heat. Stir frequently until golden and fragrant (about 3-5 minutes). Remove immediately to prevent burning.
Q: Can I add grains to this salad?
A: Absolutely. Try cooked quinoa, farro, or brown rice to add more complex carbs and texture.
Q: Is this salad safe for gluten-free and dairy-free diets?
A: Yes, with no croutons or cheese, this salad is naturally gluten- and dairy-free. Add cheese only if desired and within dietary preferences.
Q: Can I swap out the nuts?
A: Certainly. Try walnuts, pecans, or pumpkin seeds. For a nut-free option, roasted chickpeas add great crunch.
More Healthy Recipe Inspiration From The Prevention Kitchen
- Tree Nuts vs. Peanuts: Explore which nut is right for your diet with a comparison of heart health, proteins, and allergy risks.
- Dark Chocolate vs. Milk Chocolate: Learn which chocolate offers more health perks and the best ways to satisfy a sweet tooth responsibly.
- Metabolism-Boosting Foods: Discover 31 nutrient-rich foods to keep your metabolism humming.
- Vitamin A-Rich Picks: Top produce and proteins to boost your intake for healthy eyes, skin, and immune function.
- Clever Strategies for Managing Gas or Digestive Upset: Seven simple tips to protect and soothe your gut.
- Holiday and Everyday Salad Recipes: Crunchy turkey salad for leftovers, pear and spiced walnut salad, and more for seasonal variety.
Final Thoughts: Customize and Enjoy
Salmon avocado tomato salad is endlessly adaptable—add your favorite herbs, experiment with different greens, or toss in extra vegetables for color and nutrition. Make this salad your own and enjoy a restaurant-quality meal right at home, every time.
References
- https://www.prevention.com/food-nutrition/recipes/a33810334/keto-wild-salmon-salad-recipe/
- https://downshiftology.com/recipes/salmon-avocado-salad/
- https://wholeandheavenlyoven.com/2021/01/11/avocado-smoked-salmon-salad-with-dijon-honey-vinaigrette/
- https://www.sidewalkshoes.com/seared-salmon-with-tomato-avocado-salsa/
- https://www.patagoniaprovisions.com/blogs/recipes/cucumber-avocado-tomato-salad-with-wild-sockeye-salmon
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