About This Healthy Recipe
Baked salmon, avocado, mixed greens, cucumber, tomatoes, red onion, edamame, and a lemon-dill yogurt dressing. The salad is satisfying without a grain and includes a measured avocado and oil portion.
The salmon is baked separately and rested before it is placed over the greens. The yogurt helps emulsify the dressing, so only a modest amount of oil is needed.
This healthy salmon avocado salad with lemon dill dressing uses measured ingredients, realistic quantities, and practical preparation steps for home cooking. It is a healthy meal idea, not a cure, guaranteed weight-loss method, or substitute for individualized nutrition care.
Why Readers May Like It
- 1Provides substantial protein.
- 2Uses a large salad base.
- 3Combines seafood, avocado, and vegetables.
Recipe Summary and Estimated Nutrition
The values below are calculated for the exact ingredient weights listed in the base recipe. The four primary cards show calories, protein, carbohydrates, and total fat per serving; the detailed table shows how every ingredient contributes to the full recipe total.
2 large salads
Calculated from measured ingredient weights and divided by 2 servings. Values are evidence-informed estimates rather than laboratory-tested results.
Estimated energy per serving
Calculated from all listed ingredients
Includes fiber and naturally occurring sugars
Includes saturated and unsaturated fat
Values are calculated before display rounding. Product labels, produce size, drained weight, cooking loss, and substitutions can change the final result.
Ingredient-by-Ingredient Nutrition Breakdown
Household measurements and gram weights are shown together so readers can reproduce the recipe and compare the estimate with another reliable database or the labels on the exact products they buy.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Cooked salmon | 10 ounces | 284 g | 585 kcal | 62.5 g | 0 g | 35.2 g |
| Mixed greens | 6 cups | 180 g | 36 kcal | 3.6 g | 5.4 g | 0.5 g |
| Avocado | 1 medium avocado | 150 g | 240 kcal | 3 g | 12.8 g | 22 g |
| Cherry tomatoes | 1 cup | 150 g | 27 kcal | 1.4 g | 5.8 g | 0.3 g |
| Cucumber | 1 cup | 150 g | 22 kcal | 1 g | 5.4 g | 0.2 g |
| Red onion | ¼ small onion | 30 g | 12 kcal | 0.3 g | 2.8 g | 0 g |
| Cooked edamame | ½ cup | 80 g | 97 kcal | 9.5 g | 7.1 g | 4.2 g |
| Extra-virgin olive oil | 1 tablespoon | 14 g | 124 kcal | 0 g | 0 g | 14 g |
| Plain nonfat Greek yogurt | 1 tablespoon | 15 g | 9 kcal | 1.5 g | 0.5 g | 0.1 g |
| Fresh lemon juice | 2 tablespoons | 30 g | 7 kcal | 0.1 g | 2.1 g | 0.1 g |
| Dill, Dijon, garlic powder, paprika, black pepper, and salt | As listed in the method | 10 g | 0 kcal | 0 g | 0 g | 0 g |
| Calculated full-recipe total | 2 large salads | 1093 g | 1159 kcal | 83 g | 41.9 g | 76.6 g |
How This Nutrition Estimate Was Prepared
- Every ingredient is assigned a specific gram weight instead of relying only on a cup, spoon, or item count.
- Standard unbranded food-composition values are aligned with the closest matching foods in USDA FoodData Central.
- Ingredient values are added for the full recipe, divided by the listed yield, and rounded only for display.
- Optional ingredients are included only when the ingredient list says they are part of the estimate.
Accuracy note: These numbers are credible estimates, not laboratory analysis. For the closest personal result, weigh the ingredients and calculate from the labels on the exact brands used.
Ingredients
Salmon
Salad vegetables
Dressing and cooking
Professional Step-by-Step Preparation
Equipment
Have the listed equipment ready before preparing healthy salmon avocado salad with lemon dill dressing so measuring, cooking, and serving steps stay organized.
- Oven
- Mixing bowl
- Chef’s knife
- Measuring cups and spoons
Before You Start
Pat salmon dry before seasoning. Read all steps once, measure the ingredients, and keep raw animal proteins separate from ready-to-eat foods when applicable.
Preheat and prepare
About 4 minutesHeat the oven to 400°F and line a small baking pan.
Pat salmon dry brush with 1
About 4 minutesPat salmon dry, brush with 1 teaspoon oil, and season with garlic powder, paprika, salt, and pepper.
Roast until tender
10–12 minutesBake until the center reaches 145°F or flakes easily, usually 10 to 12 minutes depending on thickness.
Whisk lemon juice olive oil yogurt
About 4 minutesWhisk lemon juice, olive oil, yogurt, dill, Dijon, and enough water to create a pourable dressing.
Arrange greens tomatoes cucumber onion avocado
About 4 minutesArrange greens, tomatoes, cucumber, onion, avocado, and edamame in two bowls.
Rest the salmon for 3 minutes
3 minutesRest the salmon for 3 minutes, then place one portion on each salad.
Drizzle with dressing immediately before serving
About 4 minutesDrizzle with dressing immediately before serving.
How to Know It Is Ready
Salmon should reach 145°F (63°C) or the locally recommended safe endpoint, flake easily, and remain moist; vegetables should stay crisp.
Dress greens lightly to avoid wilting.
Divide the finished recipe into 2 equal servings so the nutrition estimate remains meaningful.
Potential Benefits and Things to Consider
Potential Benefits
- Salmon contributes protein and omega-3 fats.
- Avocado and olive oil provide unsaturated fat.
- Greens and vegetables add fiber and volume.
Things to Consider
- Contains fish, soy, and milk.
- The salad is calorie-dense because salmon and avocado both contain fat.
- Fish must be handled and stored carefully.
Who May Enjoy This Recipe?
It May Work Well For
- People wanting a grain-free protein salad.
- Active adults who prefer a substantial lunch.
- Readers looking to include seafood.
Best Times to Eat It
- Lunch.
- Dinner.
- After training when a lower-carbohydrate meal fits.
A recipe can be nutritious and still require changes for allergies, medical conditions, pregnancy, cultural preferences, medications, or a professionally prescribed eating plan.
How to Adjust It for Different Goals
For fewer calories
Use half the avocado and one teaspoon oil in the dressing.
For more carbohydrate
Add quinoa, brown rice, or whole-grain bread.
For more protein
Increase salmon or edamame modestly.
Any adjustment changes calories and macronutrients. Recalculate the recipe from the actual gram weights and product labels rather than assuming the original numbers still apply.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use trout or canned salmon instead of fresh salmon.
- Use chickpeas instead of edamame when soy must be avoided.
- Use dairy-free yogurt for the dressing.
- Replace avocado with olives and reduce added oil.
Allergen Information
Contains fish, soy, and milk.
Always check every packaged ingredient label because formulations and cross-contact statements can change.
Storage and Meal Preparation
Refrigerate cooked salmon for up to two days.
Keep salmon, dressing, and avocado separate from greens.
Do not freeze the assembled salad.
Discard food that has been held at unsafe temperatures, smells unusual, shows spoilage, or has exceeded a safe storage period. When in doubt, do not taste it to test safety.
Frequently Asked Questions
Refrigerate cooked salmon for up to two days. Keep salmon, dressing, and avocado separate from greens.
Use trout or canned salmon instead of fresh salmon. Use chickpeas instead of edamame when soy must be avoided.
Increase salmon or edamame modestly. Recalculate the nutrition using the label or database value for any changed ingredient.
Salmon should reach 145°F (63°C) or the locally recommended safe endpoint, flake easily, and remain moist; vegetables should stay crisp.
Each ingredient is assigned a gram weight. Standard unbranded food-composition values are multiplied by those weights, added for the full recipe, and divided by the listed number of servings before display rounding. Brands and substitutions can change the result.
No. This recipe page provides general educational information and does not replace individualized guidance from a qualified health or nutrition professional.
Nutrition and Safety Note
This page is for general education. It does not diagnose, treat, or provide individualized diet advice. People with allergies, medical conditions, pregnancy, or specific nutrition requirements should seek qualified professional guidance.
Nutrition Data Source
For a clear explanation of ingredient weights, data sources, rounding, substitutions, and estimate limitations, read our Nutrition Calculation Methodology.
