Best Grilled Salmon Salads
Published: February 2021 | Updated: December 2024
If you are into health, you've inevitably heard about how nutritious salmon is. Looking to add more of this superfood to your meals? You'll need some ideas to help keep things interesting.
We've got just the thing: salad! Not only is the pairing of a warm, hearty fish with cool, crisp greens and some EVOO quite the lunchtime delicacy, but it's also supercharged with vitamins and other nutrients that benefit your whole body.
Check out these recipe ideas, health facts, and tips for grillin' and chillin'.
Top 8 salmon salad ideas
Whether you're craving a luncheonette classic or something straight out of a wellness retreat, the great thing about a salmon salad is options! Here are our top picks.
1. Salmon Caesar salad
Caesar salad is one of my favorite dishes of all time! It's most commonly served topped with grilled chicken or shrimp, but salmon would totally make a great addition.
In fact, salmon is not the only fish you'll find in a Caesar salad; traditional versions will contain anchovies in the dressing. Anchovies are small fish that, like salmon, are a low-mercury choice. They are also a source of omega-3 fatty acids. However, keep in mind that the canned kind will have a higher sodium content compared to fresh anchovies or even canned sardines.
While romaine lettuce is a hallmark of Caesar salad, kale goes great with Caesar dressing! Kale contains a variety of nutrients, including vitamins A and K1, and minerals including calcium and iron.
2. Greek salmon salad
Greek salads are chock full of veggies—not just lettuce! Tomatoes, cucumbers, bell peppers, olives and onions are usually in the mix. Make your own Greek vinaigrette dressing and include herbs and spices such as oregano and garlic. Also, lemon will provide some vitamin C and help neutralize the strong fish flavor.
How to Grill Salmon
Like other proteins, salmon can be cooked in a variety of ways, including on the grill. Grilling is a dry heat cooking method that uses direct heat from sources such as charcoal or gas to heat the food quickly.
Salmon can go directly on the grill (here's a step-by-step guide from the Food Network on how to grill salmon) or you can utilize a stainless steel grill basket or pan to house the fish (this works for veggies, too). Another option to try is plank grilling. Choose a wooden plank, like cedar, to cook your salmon on top of the grill to add a smoky flavor.
Note: Grilling can produce food with a great taste and texture. However, when it comes to the healthiest cooking methods, grilling is not the best option for everyday use. Grilling has its pros and cons. Grilling at high temperatures can create char on foods that, while tasty, is not ideal.
Pro tip: Marinating foods before grilling can keep charring at bay. On the plus side, grilling does not require the use of a lot of oil, so it helps you lessen the calories coming from fat content of your meal. Ultimately, firing up the grill is not usually a daily occurrence anyway, so while you're at it, make smart choices like fish and veggies over the traditional hamburgers and hot dogs.
3. Salmon Niçoise salad
Salade Niçoise is a salad dish originating from the French city of Nice that commonly features tuna as its star, but give it a try with salmon!
4. Asian salmon salad
One of my favorite ways to enjoy salmon is with a good soy sauce-based marinade or a teriyaki sauce. For this dish, try a Japanese-inspired salmon topped with sesame seeds and seaweed flakes.
While salads are a go-to healthy dish for many, they can get boring, especially if you're using the same lettuce as the base over and over. Asian salads often utilize cabbage as part of the base, which can help mix things up. Plus, cabbage is a great option to boost the nutrient profile of a salad dish. Cabbage is part of the cruciferous vegetable family and researchers have found that compounds found in them can help maintain healthy cellular function.
Another component that makes a good salad is having a variety of textures. With this Asian salmon salad, for example, you can increase the crunch factor with wonton strips and almond slivers.
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Wild vs. Farmed Salmon: Which Is Better?
Both wild caught and farm raised salmon are healthy choices. However, there are some differences in the nutritional profile between the two, making wild caught salmon the superior choice.
Wild salmon contains higher concentrations of omega-3 fatty acids, particularly docosahexaenoic acid (DHA), and a more favorable omega-3 to omega-6 fatty acid ratio compared to farmed salmon. Farmed salmon still provides omega-3 fatty acids, but also has a higher total fat content overall.
Getting enough omega-3 fatty acids EPA and DHA daily, along with keeping our overall omega-3 to omega-6 fatty acid ratio in an optimal range (4:1) is key for supporting brain and whole-body health, including helping maintain a healthy inflammatory response in the body.
5. Super seed salmon salad
Topped with pumpkin and sunflower seeds along with a simple olive oil and lemon dressing, this easy-to-execute salad offers crunch, tang, texture and plenty of healthy fats.
6. Salmon salad on greens
Canned tuna with mayonnaise isn't the only option! Use a leftover salmon fillet and mash with some mayo, lemon, Dijon mustard and dill for a salmon salad that can be enjoyed on a bed of spinach and arugula accompanied by some tomatoes and drizzle with olive oil, salt and pepper.
7. Maple Dijon glazed salmon salad
Make a glaze for your salmon with maple syrup, Dijon mustard, and soy sauce for a deliciously sweet and savory dish. For the salad, use spring mixed greens, goat cheese, cranberries, walnuts and pickled red onions.
8. Cookout salmon salad
Season your salmon with salt and pepper and use romaine lettuce or choose your favorite greens. Add some grilled veggies to the mix! Asparagus and corn are great options for grilling. Top with some fresh avocado slices or even an avocado dressing.
Health benefits of salmon
Among fish, salmon is one of the best choices since it is a fatty fish and is low in environmental contaminants. Salmon is not only a great option among fish, but it also stands out as a superfood in and of itself. Omega-3 fats from seafood are linked to better heart and brain health, including healthy blood vessels and healthy cognition.
Let's take a look at the impressive list of some of the nutrients that award salmon its superfood status.
Salmon nutrition facts:
- Vitamin D
- Selenium
- Protein
- Omega-3 fatty acids
- Iodine
- B vitamins
- Choline
Is salmon good for the brain?
Yes! Salmon contains brain health-supporting nutrients, including the omega-3 fatty acids EPA and DHA, B vitamins, including B12 and choline.
A 2024 meta-analysis of 35 observational studies found that greater fish consumption was associated with better preservation of cognitive function.
Fish is included on the list of recommended foods for those following the Mediterranean, DASH, or MIND diet. The Mediterranean-DASH Intervention for Neurodegenerative Delay diet, or the MIND diet, combines portions of the DASH diet and the Mediterranean diet. The MIND diet has been studied to help maintain healthy cognitive function with age.
Lunch is served!
There are many reasons to add salmon to your favorite salad dish. Tag us on social media @LifeExtension so we can see your culinary creation!
References
- Godos J, et al. "Fish consumption, cognitive impairment and dementia: an updated dose-response meta-analysis of observational studies." Aging Clin Exp Res. August 2024. https://pubmed.ncbi.nlm.nih.gov/39162889/
- Jensen IJ, et al. "An Update on the Content of Fatty Acids, Dioxins, PCBs and Heavy Metals in Farmed, Escaped and Wild Atlantic Salmon (Salmo salar L.) in Norway." Foods. December 2020. https://pubmed.ncbi.nlm.nih.gov/33352671/
- "Advice about Eating Fish." U.S. Food and Drug Administration. October 2021. https://www.fda.gov/food/consumers/advice-about-eating-fish
- "Healthful diet linked to reduced risk of cognitive decline." National Institutes of Health. October 2024. https://www.nih.gov/news-events/nih-research-matters/healthful-diet-linked-reduced-risk-cognitive-decline
- "How to Grill Salmon." Food Network. April 2021. https://www.foodnetwork.com/how-to/articles/how-to-grill-salmon-a-step-by-step-guide
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