Paleo Recipe - Salmon Salad

Salmon Salad

For many of us, salmon will top our list of the best fish to eat. Not only is it nutritious, it is also one of the very few select fishes accepted by most diet plans, including the Paleo diet. This is why you should never miss every dish made with salmon.

If you are getting tired of eating meat or vegetables, then it’s time to include fish in your menu. There are many types of fish and shellfish that are included in the Paleo diet, but perhaps the easiest and cheapest to find is salmon. There are fresh, frozen, wild caught and even canned salmon available in the supermarket that you can choose from. Sometimes when you just can’t find the time to prepare fresh salmon, you have the option to use canned instead. It is a more convenient, and is a cheaper way of having salmon on your table. But going for fresh, wild caught salmon is still the best.

Paleo Food - Wild Salmon

It’s natural if you were taken aback when you tried to buy wild caught salmon. It can look costly compared to canned salmon. But before you totally remove wild caught salmon from your list, you need to consider the benefits you’ll get from it. When you buy wild caught salmon by the bulk, you will actually save money. You can freeze the salmon for later use and enjoy the parts that you definitely want. Not only is it economical, you will agree that the health benefits of wild caught salmon outweigh the cost, especially when you try it with the Paleo salmon salad recipe featured here. But before we go to our salmon recipe, here are some of the benefits you can get from wild caught salmon.

Higher Nutritional Value

Whether it’s the vitamins, minerals or other nutrients already present in salmon, wild caught salmon tops farmed and canned salmon. Because wild caught salmon eats only what it naturally consumes in the wild, its body is not altered in any way as well as its natural nutritional value. It does not eat any soy or wheat based food which can decrease the nutrients and vitamins that you can benefit from when eating salmon.

Higher Omega-3 Fatty Acids Content

Salmon Fillet - Good Source Of Omega 3 Fatty Acids

Salmon is known to be one of the fish that is abundant in omega 3 fatty acids. Omega 3 fatty acids that are essential in helping the body, particularly the cardiovascular system, to stay healthy. This is important in reducing inflammation, and protects the body and prevents a person from being at risk of developing arrhythmia or high blood pressure which can lead to them suffering a stroke or heart attack. Omega 3 can also help developing babies inside their mommas’ womb and help reduce the risks of having ADHD. It can also help people with asthma and depression. If you want to reduce the possibility of having Alzheimer’s disease or dementia when you grow older, having salmon in your menu can help a lot.

Lower Risks Of Pesticide And Fungicide Intoxication

There are also some risks you should be aware of when it comes to wild caught salmon in terms of toxins, so you need to careful and find out where the salmon is caught. The dangers of getting pesticide and fungicide, however, is far greater when you eat farmed and canned salmon. The salmon from farms or found in cans is mostly grown using pesticides and fungicides to assure that the salmon do not become infected. There are farms that are now exploring and developing ways to grow farmed salmon organically, and this is a development that many of us would welcome.

Right Amount Of Omega-6 Fatty Acids

Omega 6 fatty acids can help our bodies, but having more than what we need can cause a lot of trouble. Wild caught salmons have just the right Omega 6 fatty acids content, while canned and farmed salmon can have a much higher concentration. Too much Omega 6 with low Omega 3 fatty acids will cause inflammation, metabolic syndrome, cardiovascular diseases, asthma and other diseases, defeating the purpose of Omega 3 in the body.

Wild caught salmon is worth every penny with all these benefits, and there are a lot more health benefits not mentioned here. These will help you enjoy your wild caught salmon more. If you have not tried making a dish using salmon or you want to try something new with salmon, the recipe featured below will positively be a great start. It is easy to make, fresh, delicious and can make everyone appreciate a wild caught salmon like no other.

Salmon Salad
Recipe type: Salmon
Cuisine: Dinner, Lunch
Prep time: 
Cook time: 
Total time: 
A quick and simple salad that you can make and enjoy at any time of the day.
  • 2 Cans of Salmon (Wild caught if possible, or you can make your own cooked salmon)
  • 2 Cucumbers - Diced (You can peel it or not, depends on you)
  • 1 Red Onion - Chopped
  • 1 Large Tomato - Diced
  • 1 Avocado – Cored and Diced
  • ⅚ Tablespoon (12.30 ml) Extra Virgin Olive Oil
  • 2 Lemons - Juiced
  • 2 Tablespoons (30 g) Dill – Freshly Chopped (You may or may not add this, depending on your taste)
  • Salt and Pepper – Freshly Ground (To taste)
  • Lettuce – For Serving
  1. • If you are using canned salmon, make sure you drain the liquid properly.
  2. • In a bowl, mash the drained or cooked salmon. You can make it as coarse as you like, leaving a few whole chunks to add texture.
  3. • Whisk the olive oil and lemon juice and add to the mashed salmon. Make sure you coat every bit of salmon well.
  4. • Add the avocado, tomato and onion to your salmon and mix the ingredients well.
  5. • Add the dill if you prefer, and add salt and pepper to taste. Make sure you mix these well, too.
  6. • You can serve this on a plate with lettuce immediately. Or you can place the salad in the refrigerator for 10 minutes before serving with the lettuce leaves. Either way, you will surely enjoy this freshly made salad!
Now you can experiment with this recipe when you feel confident making it. This salmon salad is a nutrition-packed meal you can enjoy for breakfast, lunch and even dinner! Cooking your own wild caught salmon is also the best way to go and better than using canned salmon. Cooking your own salmon will give you the liberty to use the best Paleo approved ingredients, herbs, and spices. You can also use the oils that can make your salmon salad taste better. When you cook your salmon, you are also sure that it is cooked properly and safely. Now you have one more reason to enjoy wild caught salmon with your friends and family.


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