This Smoked Salmon Salad is a delicious and healthy lunch on the go. Flavorful salmon is tossed with fresh veggies and a creamy, homemade dressing!
I LOVE a good lunchtime, dinnertime, or snacktime salad, so I am always on the prowl for innovative salad ideas to kick the boring same-old, same-old salad recipes to the curb.
Today’s salad is one of the BEST smoked salmon salad recipes, because it’s packed with veggies that will keep you feeling full throughout the day, and the homemade dressing is just, so good.
I like to meal prep it at the beginning of the week for my lunches, and store the salmon, egg, dressing, and veggies separately. Then, on the day, I combine them together and take the dressing with me to work in a small pot. Until now, work lunches have never tasted this good!
Is Smoked Salmon Salad healthy?
It most definitely is! Smoked salmon is loaded with protein and omega-3 fatty acids, alongside other essential nutrients. Baby spinach is an excellent source of vitamins A, C, and K, as well as iron. Roma tomatoes are rich in lycopene, an antioxidant linked to heart health, and they also contain vitamin C and potassium. Cucumbers are a low-calorie vegetable with a high water content, and fresh dill is a good source of vitamin C and iron.
However, it’s important to be mindful of the sodium content in smoked salmon, as smoking often involves salting the fish. If you’re watching your sodium intake, look for smoked salmon varieties that are lower in salt, or opt for fresh salmon that you marinate and bake yourself.
The dressing is also high in fat from the cream cheese, so if you’re looking for a low-fat alternative, either use less or swap it for your favorite low-fat dressing.
Are omega-3 fatty acids important?
Omega-3 fatty acids are not produced by the body, so it’s vital that you get them through your diet. Omega-3 fatty acids are found in fatty fish like salmon, mackerel, sardines, anchovies, and tuna, alongside shellfish like oysters and mussels. You’ll also find plant-based sources in flaxseeds, chia seeds, walnuts, soybeans, and edamame, as well as seaweed and algae. Some oils like flaxseed oil and canola oil also contain some omega-3s.
Incorporating a variety of these foods into your diet can help make sure you’re getting a good intake of omega-3 fatty acids, as supplements alone may not be enough. As always, the more variety there is in your diet, the better, as there is no one “good” food.
How to make ahead and store
To make the salad ahead of time, prepare the dressing and store it in the fridge. Chop the vegetables, and keep the veggies separate from the egg and salmon in airtight containers in the refrigerator. Combine everything when you’re ready to serve.
Once assembled, if you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. The salad will stay fresh and tasty for this period, but the smoked salmon may become dry if stored for too long, so keep an eye on it.
Serving Suggestions
If you are feeling this salad, but want to mix things up with the dressing, I encourage you to do just that. I’ve found that this Mustard Vinaigrette pairs perfectly with the salmon, or even this Mediterranean Salad Dressing or this Apple Cider Vinegar Dressing. If you want to go oil-free to counteract some of the fats from the fish, try this Vegan and Oil-Free Salad Dressing. And for an extra-special treat on the salad, sprinkle over some of these Homemade Croutons.
Ingredients
For the salad:
- 2 eggs
- 6 cups baby spinach tightly packed
- 2 Roma tomatoes diced
- 1 small cucumber diced
- 2 tablespoons capers
- 1 tablespoon fresh dill diced
- 4 oz smoked salmon sliced
- 2 lemon wedges
- Sea salt
For the dressing
- 1/4 cup cream cheese at room temperature
- 1 tablespoon Dijon mustard
- 2 teaspoons olive oil
- 5 to 6 tablespoons milk of choice
- 1 teaspoon fresh dill minced
- 2 lemon wedges
- Sea salt
Instructions
- Place the eggs in a pot and cover them about 1 inch of cold water. Bring to a boil. Once boiling, turn the heat off, cover the pot and let stand for 10 minutes. Then, drain and cover with cold water.
- Divide the spinach, tomato, cucumber, capers, dill and salmon between two bowls.
- Peel the eggs, dice them and divide between the salads.
- Give each salad a squeeze of lemon and a pinch of salt.
For the dressing:
- In a medium bowl, whisk the cream cheese, mustard and olive oil.
- Add in the milk and whisk until smooth, adding as much milk as you want to create the desired consistency.
- Stir in the dill, a squeeze of lemon juice and season to taste with salt.
- Divide between the two salads and mix well.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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