Salmon And Dill Salad

I’m always a fan of an easy lunch, especially one I can make ahead and not put much effort into prepping through the week. I often gravitate towards things I can dip a cracker or veggie into.

This Salmon and Dill Salad is inspired by the one at Whole Foods. It’s nourishing with omega-3s from wild caught salmon. It also has a filling balance of fat and protein, paired with a whole grain cracker or toast, it’s a perfect meal or healthy snack.

Balanced recipes like this are especially good for stabilizing or lowering your blood sugar, lowering inflammation and giving you more sustained, longer lasting energy. I eat this with whole grain bread or crackers to add fiber and nutrients.

Is canned salmon healthy?

Canned salmon is a great way to add wild salmon to your diet! It takes the prep work out and it’s as easy as opening a can. My favorite brand is Wild Planet. The salmon used is sustainably caught and traceable, which are important things to look out for when buying wild seafood in general. It also keeps for a while in the pantry, so you can stock up when it’s on sale to have it on hand.

Why is wild salmon better than farmed salmon?

Wild salmon is much healthier and offers more anti inflammatory properties than farmed salmon. First, the meat is typically leaner, so there’s more protein and less fat per serving. The fat content is also healthier (more heart healthy and anti inflammatory), with more omega 3s and less cholesterol. Farmed salmon is higher in omega 6s and cholesterol than wild salmon. There’s good reason why wild salmon is a big part of the Mediterranean Diet.

Is salmon salad healthy?

Salmon salad is healthy when you use healthy ingredients. Wild salmon is much less inflammatory, and more nutritious, than farmed salmon. The mayonnaise that you use matters too. Some brands use inflammatory ingredients like processed oils and preservatives, while other brands like Sir Kensington’s, Primal Kitchen and Tessa Mae use less processed, healthier ingredients. Healthy add-ins boost salmon salad nutrition too like onion, celery, fresh lemon and dill. Overall, salmon salad can be a balanced and healthy meal option!

How do you make salmon salad?

Salmon salad is an easy meal option to have in your rotation. You make salmon salad by combining cooked salmon with a binder, which can be mayonnaise, mashed avocado or vegan mayonnaise, and some flavorful add ins, often being onion and celery. I add fresh lemon juice and chopped dill to mine.

Recipe

For Salmon and Dill Salad

Ingredients (4-6 SERVINGS):

• ~1 pound of baked wild-caught salmon

  • My favorite is coho but I often use sockeye due to price/availability

  • You could also use canned wild salmon (I love the brand Wild Planet, skinless and boneless!)

• Red onion, chopped, to taste

  • I start with about 1/4 cup and add more to taste

• 2-3 celery stalks, chopped, again to your preference

• Juice from 1/4-1/2 of lemon (start with 1/4 and add more to your preference)

• Chopped fresh dill to taste, start with ~2 tbsp

• Salt and pepper to taste

• Mayonnaise to bind

  • I use Sir Kensington’s

  • You could use mashed avocado, vegan mayo, sour cream or greek yogurt too. I haven’t used an alternative to mayo because it’s just so good with it.

DIRECTIONS:

1. Flake cooled, baked salmon with a fork…or drain and empty canned salmon

2. Add in all other ingredients and stir

3. Taste for adjustments to your preferences.

4. I like to serve it with crackers or on sourdough toast. It tastes best after sitting for a few hours to a day and keeps in the refrigerator for 3-5 days!

5. Want to make it a sandwich? Here’s I build a healthy salmon salad sandwich!