grilled salmon salad

How To Prepare/Cook Grilled Salmon Salad

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DietaryHigh-ProteinLow-CarbLunchMediterranean CuisineRecipesWorld Cuisines

Origin: Salmon has been a key part of Mediterranean and Scandinavian diets for centuries, known for its rich omega-3 content. Grilled salmon paired with fresh greens and olive oil forms a heart-healthy meal inspired by these cultures

Ingredients

  • 1 salmon fillet
  • 2 cups mixed greens
  • ½ avocado, sliced
  • ¼ cup cherry tomatoes
  • 1 tablespoon olive oil
  • Lemon juice to taste
  • Salt and pepper

Instructions:

1. Preparing the Salmon

  • Pat the salmon fillet dry with a paper towel to ensure a nice sear.
  • Season it evenly with salt, black pepper, lemon juice, garlic powder, and paprika for extra flavor.
  • Let it sit for about 5–10 minutes at room temperature to absorb the seasoning.

2. Grilling the Salmon

  • Preheat a grill or grill pan over medium-high heat and lightly brush with olive oil to prevent sticking.
  • Place the salmon skin-side down (if it has skin) and grill for about 4–5 minutes without moving it.
  • Flip carefully using a spatula and grill for another 4–5 minutes, or until the salmon reaches an internal temperature of 130–135°F (55–57°C) for medium or 145°F (63°C) for well done.
  • Remove from the grill and let it rest for 2–3 minutes to retain juices.

3. Preparing the Salad

  • In a large bowl, toss the mixed greens with olive oil, lemon juice, and a pinch of salt and pepper.
  • Add the sliced avocado and cherry tomatoes, gently mixing them to coat with the dressing.

4. Assembling the Dish

    • Place the dressed greens on a plate.
    • Top with the grilled salmon fillet.
    • Optionally, drizzle extra lemon juice or olive oil over the top for added flavor.
    • Serve immediately and enjoy!

Nutritional Information (Per Serving)

  • Calories: ~450 kcal
  • Protein: ~40g
  • Total Fat: ~30g
  • Saturated Fat: ~5g
  • Omega-3 Fatty Acids: ~2.5g
  • Carbohydrates: ~8g
  • Fiber: ~5g
  • Sugars: ~2g
  • Sodium: ~500mg

Benefits

  • Rich in Omega-3s – Salmon is packed with omega-3 fatty acids (EPA & DHA), known to reduce inflammation, support brain health, and improve heart function.
  • High-Protein Meal – This dish provides about 40g of lean protein, essential for muscle repair, weight management, and metabolic function.
  • Keto & Low-Carb – With only 8g of carbohydrates (mainly from vegetables), this dish is ideal for low-carb and ketogenic diets.
  • Heart-Healthy Ingredients – Olive oil, salmon, and avocado provide healthy monounsaturated fats, which can help reduce bad cholesterol and lower blood pressure.
  • Rich in Vitamins & Antioxidants – Mixed greens, avocado, and tomatoes supply vitamins A, C, K, and potassium, supporting immune function, skin health, and hydration.

Tips

  • Use Fresh Salmon – Opt for wild-caught salmon if possible for the best flavor and higher omega-3 content.
  • Don’t Overcook the Salmon – Aim for a medium doneness (130–135°F) for a tender, juicy texture. Overcooking can make the salmon dry.
  • Enhance the Dressing – Add a dash of balsamic vinegar, Dijon mustard, or Greek yogurt to the olive oil for an extra layer of flavor.
  • Make it a Full Meal – Add extras like feta cheese, nuts (almonds, walnuts), cucumbers, or quinoa for more texture and nutrients.
  • Meal Prep Friendly – Grill the salmon in advance and store it separately from the greens. Assemble fresh before eating for the best texture.
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