Wednesday, August 21, 2013

Healthy Salmon Salad

Delicious and healthy are two requirements for everyday meals, right? This salad is a perfect fit into this scheme - proteins of wild caught salmon plus all the nutrition of raw vegetables and perfectly balanced seasoning. What a great way to satisfy your taste buds and be in peace with your inner wisdom at the same time.

Blog's Category: Awesome Findings



Another day, my co-worker, I usually exchange cooking ideas with, brought me this salad to try. As happens often with all those healthy recipes, I reserved a dash of skepticism for it but, boy oh boy, was I wrong! It was a great juicy and flavorful deliciousness.

The original recipe is taken from "The Blood Sugar Solution" book by Mark Hyman (thank you doctor Hyman!). I often adjust recipes to my liking. I did just a few minor tweaks here.

What is it?

It's just a few ingredients - canned salmon, mixed up with raw bell pepper and jalapeno, some olives, scallions and cilantro. Everything is juiced with a dressing based on balsamic vinegar.

Taste Description

Very fresh flavors and juiciness are two qualities that strikes you right away. Digging further, you are starting to notice gentle but distinct heat from jalapeno and chili. Bright cilantro aroma tamed with bell pepper flavor. Here and there you'll taste earthy notes of olives. Salmon's straight protein is a perfect fit to all this party of flavors. Brighten even more with a great balsamic/lime dressing, it's exquisite option for your everyday lunch or dinner.

How to Serve

Serve on its own, as a single low-calorie meal (possibly with some crackers on a side) or serve as a side to you main dish. It's great as filling for your baguette sandwich as well!

Healthy Salmon Salad

  • 1 (14 oz) can wild salmon, drained and flaked (or solid-packed tuna)
  • 3 scallions, finely shopped
  • 1 yellow bell pepper (or other color pepper), chopped
  • 1/2 jalapeno pepper, finely chopped (optional)
  • 1/2 cup cilantro, chopped
  • 1/2 cup calamata olives, thinly sliced

  • 1/2 lime, juice only
  • 3 tbs balsamic vinegar
  • 1 large garlic clove, minced finely
  • 1 tsp ground cumin
  • 1 tsp chili powder
  • pinch of cayenne pepper (or ajust to your taste)
  • sea salt to taste
  • ground black pepper to taste
  • 3 tbs extra-virgine olive oil

- Make a dressing and set aside
- Stir salad ingredients, add dressing - enjoy! (I think it's my shortest directions ever. In a real life, it will take just a bit more accounting a prep work :)


- Instead of chili powder and cayenne I used mildly hot korean chili powder called gochugaru. It's my favorite ground red chili pepper powder - it gives food beautiful orange-red color and medium-level heat.
- When I was making the salad for a second time I didn't use jalapeno - it was still great!
- It's a great dressing recipe, make a double batch to use it somewhere else or if you like more dressing in your salads.
At the "6 o'clock" you see my lovely gochugaru, korean chili powder. I make kimchi with it too. At "25 minutes" - french Grey Sea Salt, good stuff. In a middle, all dressing ingredients, ready to be whipped with my immersion blender, which I love to use to make dressings.

This time I used 3 small cans of solid tuna instead of salmon - same good!



  1. Wow! I'm on a diet right now and this is one great addition to my diet food list.

    Thanks a lot.

    Charmaine Smith (Website info on Fatsalmon Skagway Fishing Charters)

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