Omega-3 Salmon Salad for Anti-Aging
Pan-seared salmon sits over crisp greens, cherry tomatoes, and cucumber with avocado and chia for extra crunch.
A well-made salmon salad doesn't need much dressing up, and this one keeps things simple — crisp-skinned salmon over a big bowl of greens, tomatoes, and cucumber.
Salmon's omega-3 fatty acids are one of the more talked-about nutrients in anti-aging nutrition, and this salad layers in even more good fats with diced avocado and a scattering of chia seeds. A quick squeeze of lemon at the end keeps the whole plate tasting light rather than rich.
Cook the salmon just until it flakes, then build the salad around it while it's still warm. Leftover salmon from another meal works nicely here too, so this is a good way to use up extras rather than starting completely from scratch. Canned salmon works in a pinch on busier days, though pan-searing a fresh fillet gives the salad a noticeably richer flavor and better texture overall.
Ingredients
- 2 fillets salmon — wild-caught, skin-on
- 4 cups mixed greens — spinach, arugula, or kale
- 1 cup cherry tomatoes — halved
- 1/2 medium cucumber — sliced
- 1/4 cup red onion — thinly sliced
- 1 tablespoon extra virgin olive oil — for cooking salmon
- 1 tablespoon lemon juice — freshly squeezed
- 2 tablespoons avocado — diced, optional for creaminess
- 1 tablespoon chia seeds — optional, extra omega-3 boost
- to taste sea salt & black pepper
Instructions
- 1Season salmon fillets with salt and pepper.
- 2Heat olive oil in a skillet over medium heat. Cook salmon skin-side down for 4–5 minutes, then flip and cook another 3–4 minutes until flaky.
- 3In a large bowl, combine mixed greens, cherry tomatoes, cucumber, and red onion.
- 4Top salad with cooked salmon, avocado, and chia seeds.
- 5Drizzle with lemon juice, season with extra salt and pepper if needed, and toss lightly before serving.