Easy Salmon Salad

Easy Salmon Salad

Easy Salmon Salad

Serves: 4

Ingredients

Salmon: 

  • 650g salmon fillets 
  • 1/2 tbsp olive oil 
  • Salt and pepper to taste 

Salad: 

  • 1 tbsp olive oil
  • ¼ cup Greek yoghurt
  • 1 lemon, zested and juiced
  • 3 tbsp fresh dill, chopped
  • 3 celery stalks, finely chopped
  • 2 spring onions, finely chopped
  • ¼ cup capers
  • 1 tbsp caper brine 

Method

Season the salmon with salt and black pepper.

Heat olive oil in a large skillet over medium-high heat.

Place the salmon skin-side down and cook for 5–8 minutes depending on the fillet thickness. 

Flip and cook for a few more minutes, or until cooked through. 

Transfer the salmon to a plate and let it cool completely. 

Remove the salmon skin and flake into tiny pieces.

In a salad mixing bowl, add flaked salmon, olive oil, celery, dill, capers, spring onions, Greek yoghurt, lemon juice, lemon zest, caper brine, salt and pepper to taste. 

Toss gently until evenly coated.

Enjoy with Romaine lettuce! 

 

Macros per serve 

Calories 423 kcal

Protein 36g

Carbohydrates 4g

Fat 29g

Fibre 2g

Sugars 2g

 

Health benefits

Salmon an excellent source of high-quality protein and omega-3 fatty acids, particularly EPA and DHA. It also provides vitamin D, vitamin B12 and selenium.

Greek yoghurt provides protein and calcium while creating a creamy dressing without needing mayonnaise or cream.

Celery adds crunch, hydration and fibre while being relatively low in calories.

Spring onions provide vitamin K, vitamin C and beneficial plant compounds.

Lemon provides vitamin C and adds acidity and freshness to the dish.

Dill provides antioxidants and adds flavour without significant calories.

Capers add plenty of flavour with very few calories. However, they are high in sodium, particularly when combined with soy sauce or other salty ingredients.


Meal prep tips

Fridge: Store the cooked salmon and salad separately in airtight containers for up to 3 days. For best quality, consume the salmon within 2 days.

Dressing: Can be prepared ahead and refrigerated for 3–4 days.

Freezer: Salmon can be frozen for approximately 2–3 months for best quality. Don't freeze the yoghurt-based salad dressing or dressed vegetables.


Best meal-prep method: Keep the salmon, chopped vegetables and yoghurt dressing separate. Add the dressing immediately before eating to keep the celery and spring onion crisp.

Back to blog