A refreshing morning salad featuring flaky salmon, crisp cucumber, leafy greens, and a zesty lemon-herb vinaigrette. Packed with protein, omega-3s, and hydrating vegetables—perfect for a light but nourishing start to the day.
Preparation Time
- Prep time: 10 minutes
- Cook time: 5 minutes (if salmon is cooked fresh)
- Total time: 10–15 minutes
- Servings: 1 large bowl
Ingredients
- 100 g (3.5 oz) cooked wild salmon (grilled, baked, or poached)
- 1 cup baby spinach or arugula
- 1/2 cup cucumber, thinly sliced
- 1/4 avocado, sliced
- 1 tablespoon red onion, finely sliced (optional)
- 1 teaspoon extra virgin olive oil
- Juice of 1/2 lemon
- 1/2 teaspoon Dijon mustard (optional)
- Fresh dill or parsley, chopped
- Sea salt and black pepper to taste
Instructions
- If using fresh salmon, cook it and let it cool slightly. Flake into large pieces.
- In a small bowl, whisk olive oil, lemon juice, mustard (if using), salt, and pepper.
- In a large bowl, combine spinach, cucumber, onion, and avocado.
- Top with salmon and fresh herbs. Drizzle with vinaigrette and serve immediately.
Estimated Nutritional Value (Per Serving)
Nutrient | Approximate Value |
---|---|
Calories | 320 kcal |
Protein | 25 g |
Fat | 20 g |
Carbohydrates | 6 g |
Fiber | 3 g |
Sodium | ~180 mg |
Cholesterol | ~60 mg |
Health Benefits
Cardiovascular and brain support
Salmon is rich in EPA and DHA, two omega-3 fatty acids known to reduce inflammation, support heart rhythm, and enhance cognitive performance.
Reference: Calder PC. (2012). Mechanisms of omega-3 action in cardiovascular disease. Journal of Lipid Research.
Skin hydration and metabolic balance
Cucumber and avocado provide electrolytes and monounsaturated fats, which improve skin barrier function and stabilize blood sugar.
Study: Dreher ML & Davenport AJ. (2013). Avocado and metabolic health. Critical Reviews in Food Science and Nutrition.
Immune and gut function
Leafy greens and herbs deliver vitamin K, folate, and polyphenols, which support the immune system and digestive tract.
Source: USDA FoodData Central – Spinach and parsley nutrient profile
Natural detox and alkalinity
Lemon and cucumber contribute to hydration and liver enzyme activation, helping the body eliminate waste efficiently.
Reference: Pereira MA et al. (2004). Plant foods and liver function. Nutrition Reviews.
Cooking Tips
- Cold meal prep: Use chilled pre-cooked salmon for a ready-to-assemble breakfast salad.
- Add crunch: Sprinkle with pumpkin seeds or sunflower seeds.
- For a grain base: Serve over cooked quinoa or chilled lentils for a heartier bowl.
- No fresh herbs? A pinch of dried dill or oregano works well in the dressing.
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