Italian Salmon Salad

Italian Salmon Salad is the perfect lunch or dinner recipe! This salmon salad is filling enough to be a meal and so easy to make! It takes less than 15 minutes from start to finish and tastes better than anything you get at a restaurant!

Why this recipe works:

• Italian salmon salad is the perfect main course salad! It’s filling, easy to make and can easily be doubled or tripled without much effort! Perfect for potlucks, family gatherings or parties! You really can’t go wrong with salmon on a bed of greens!
• The creamy Italian dressing is to die for! Make sure you make the entire recipe even though you only need a few tablespoons, it’s amazing on sliced veggies too!
• This healthy salad is crunchy, colorful, fresh and super flavorful! And the recipe is Whole30, paleo, low carb and keto friendly!
• Make the Italian salmon anytime! The Italian salmon on its own could be the base of a whole new meal! You are not going to believe how flavorful the salmon gets!

What are the best ways to cook salmon?

The top three ways to cook salmon are:

• On a sheet pan in a 450F oven for 12 minutes
• In the air fryer for 11-12 minutes at 400F
• Start the salmon in the skillet and finish it under a hot broiler (see the instructions here)

Tips on cooking salmon:

• Use wild caught salmon! Farmed raised salmon is full of added colors and doesn’t have as much Omega-3 fatty acids!
• You can use fresh or frozen and defrosted salmon! I often buy frozen salmon when it goes on sale and will just defrost it for 24 hours in the fridge (in a container in case the packaging has a leak).
• Keep the skin on the salmon during cooking. The skin helps to seal in the juices and is easy to peel off after cooking!
• When cooking salmon using any of the methods above, keep the salmon skin side down for the entire time you are cooking it.
• Add flavor to the salmon with spices and herbs. Make the salmon even juicier by adding a little oil (olive oil, avocado oil) to the top when cooking.
• Cook the salmon until it easily flakes with a fork. I usually use my thumb and gently push down on the thickest part of the salmon. If it starts to flake (break apart a little), it’s done.

Instructions

Start by making the Italian rub for the salmon. Combine Italian seasoning, salt and garlic olive oil in a small bowl.

Divide the salmon between the filets evenly. Spread it with a spoon or brush it on with a silicone brush.

Cook the salmon using the oven, the air fryer or the stove.

While the salmon is cooking, chop the vegetables and make the dressing.

Once the salmon is done cooking, allow it to cool for a few minutes so it doesn’t wilt the salad greens. Remove the skin (if you will not be eating it).

Assemble the salad in a large bowl. Pour the dressing over the salad greens.

Mix the salad ingredients and serve.

Can you make this salmon salad ahead of time?

You can chop all the veggies, make the salad dressing and even cook the salmon ahead of time.

• If you want the salmon to be freshly cooked, you can make the rub and pour it over the salmon up to 24 hours in advance. Just be sure to store the salmon in an airtight container in the fridge.
• If you decide to cook the salmon ahead of time, it can be stored in the fridge for up to 3 days once cooked.

Wait until serving to add the salmon and salad dressing to ensure the salad greens don’t wilt or get soggy.

What other vegetables could you use?

• Roasted red peppers
• Green beans
• Roasted sweet potatoes or regular potatoes
• Roasted beets
• Shredded carrots
• Hearts of palm
• Olives

What other protein could you use in this recipe?

This recipe would also be delicious with trout, swordfish, halibut, shrimp or even chicken.

What other dressing would be good on this salad?

• Creamy Balsamic
• Greek dressing
• Creamy Lemon Tahini

If you love this recipe, you should try:

• Zucchini Pasta Salad
• Healthy Nicoise Salad
• Mango Salsa Salmon
• Healthy Tuna Salad 4 Ways

★ Did you make this recipe? Please give it a star rating below!

Italian Salmon Salad

$12.99 Recipe/$6.50 Serving

Italian Salmon Salad is the perfect healthy weeknight dinner or lunch recipe! This simple main course salad is ready in just 15 minutes and is so flavorful! The recipe is naturally gluten free, dairy free, paleo, Whole30 and keto friendly and is great for parties or cookouts too!

5 from 2 votes

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Course: Salad

Cuisine: Italian

Keyword: Italian salmon, italian salmon salad, whole30 salmon salad

Prep Time: 3 mins

Cook Time: 12 mins

Total Time: 15 mins

Servings: 2 servings

Author: Samantha Rowland

Guided Recipe Video

Ingredients

• 1/2 pound salmon fillets - $4.98
• 1 tbsp olive oil - $0.22
• 1 tsp garlic powder - $0.10
• 1 tsp Italian Seasoning - $0.10
• 1/4 tsp salt - $0.02
• 4-6 cups mixed greens - $1.98
• 1 cup chopped tomatoes - $1.50
• 1 cup chopped cucumbers - $0.64
• 1 cup artichoke hearts in water, chopped - $2.49
• 1/4 small red onion - $0.05
• 4 tbsp Creamy Italian Dressing - $0.91

Instructions

• Make the Italian seasoning rub by combining the Italian seasoning, garlic olive oil and salt in a small bowl.
• Pour the rub over the salmon and make sure it gets evenly divided among salmon filets.
• Cook the salmon using the air fryer (11 minutes at 400F) or oven (12 minutes at 450).
• While the salmon is cooking, chop the vegetables and make the salad dressing.
• Get the salad dressing recipe here
• Once the salmon is done cooking, let it rest 2-3 minutes to cool and for the juices to redistribute.
• Assemble the salad and pour the dressing (about 2-4 tablespoons depending on how much dressing you like).

Notes

• You can use fresh or frozen and defrosted salmon! I often buy frozen salmon when it goes on sale and will just defrost it for 24 hours in the fridge (in a container in case the packaging has a leak).
• Keep the skin on the salmon during cooking. The skin helps to seal in the juices and is easy to peel off after cooking!

The top three ways to cook salmon are:

• On a sheet pan in a 450F oven for 12 minutes
• In the air fryer for 11-12 minutes at 400F
• Start the salmon in the skillet and finish it under a hot broiler (see the instructions here)

Can you make this Italian salmon salad ahead of time?

You can chop all the veggies, make the salad dressing and even cook the salmon ahead of time.

• If you want the salmon to be freshly cooked, you can make the rub and pour it over the salmon up to 24 hours in advance. Just be sure to store the salmon in an airtight container in the fridge.
• If you decide to cook the salmon ahead of time, it can be stored in the fridge for up to 3 days once cooked.

Wait until serving to add the salmon and salad dressing to ensure the salad greens don’t wilt or get soggy.

See how I calculate food cost.

Nutrition Information

Nutrition Facts

Amount per Serving

Calories

469

Fat

 

31

g

Carbohydrates

 

21

g

Fiber

 

4

g

Sugar

 

5

g

Protein

 

28

g

Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.

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