Superfood Salmon Salad

GF

This salmon salad is loaded with roasted sweet potato croutons, avocado, pickled onions and dressed in a light lemon vinaigrette! It’s an easy go-to meal you’ll love having as part of your weekly rotation.

Have you noticed that I LOVE doing recipe recreations? It’s kind of my thing and I’ve got another copycat recipe for ya today! This salad is inspired by the grilled salmon superfood salad at Bonefish Grill. It’s kind of funny because although I’ve been to Bonefish Grill before (many years ago) I’ve actually never had the superfood salmon salad. One of my Instagram peeps mentioned that it’s their favorite and it sounded delicious, so I thought it would be fun to recreate!

I’m extra excited to share this recipe with you because I’ve finally perfected how to cook wild-caught salmon (which has less fat than farm-raised).

So If you don’t want to make the entire salad, at least make the seared salmon. The key is to cook at a high heat for a short amount of time so it doesn’t dry out and get tough. A good rule of thumb is to cook it for 8 to 10 minutes per inch of thickness, regardless of the cooking method.

Seared wild-caught salmon over salad with sweet potato croutons, feta, avocado and pickled red onions.

WATCH HOW TO MAKE THIS SUPERFOOD SALAD:

Wild Caught vs Farm Raised Salmon

Salmon is an amazing source of omega-3 fatty acids which is hard to get in the Standard American Diet. There is a huge difference of the quality of salmon based on where you get it – wild caught or farm raised. Wild salmon is caught in… you guessed it: the wild. It’s caught in its natural habitat.

Farm raised salmon is raised in a fish farm. The nutrition facts for wild vs. farmed salmon are kind of crazy! If I didn’t do some research, I would have thought the stats would have been fairly similar. Not the case! Farmed salmon has a lot more fat, almost three times the amount of omega-6 fatty acids and three times the amount of saturated fat. It also has almost 50% more calories. Farmed salmon also generally has higher amounts of contaminants.

Disclaimer after having said all of that: all salmon is still good salmon! Wild caught salmon can be more expensive and not available in every grocery store so get what’s available and what you can afford. Not something to stress about, just wanted to share some interesting facts to keep in mind when you’re shopping for salmon.

Seared wild-caught salmon over salad with sweet potato croutons, feta, avocado and pickled red onions.

Ingredients in Superfood Salmon Salad

This superfood salmon recipe not only has all the nutrients from the salmon but a slew of other superfoods as well. The combo is super flavorful! I hope you love it as much as we do! Here’s what you need:

  • salmon filets –  wild-caught if possible.
  • avocado oil – I personally like searing my salmon in a little avocado oil because the salmon gets golden and a little crispy.
  • sea salt and pepper – for a little seasoning.
  • baby kale + romaine – any greens would work here.
  • sweet potato croutons – the perfect healthy salad topping.
  • avocado – for some creaminess and healthy fat.
  • pickled red onions – a great way to add some extra flavor.
  • feta – because everything is better with feta.
  • pepitas – one of my favorite seeds, but feel free to use what you have on hand.
  • lemon vinaigrette dressing – a light, fresh and super easy dressing that pairs perfectly with the salmon!

Seared wild-caught salmon over salad with sweet potato croutons, feta, avocado and pickled red onions.

Notes & Substitutions

Dairy-free – Feel free to leave of the feta cheese for a dairy-free version.

Mix-ins – Feel free to switch up your mix-ins for this superfood salad… I often do! Sometimes I change up the veggies based on what I have on hand. Feel free to get creative and make this your own!

Dressing – I love the lemon vinaigrette dressing I created for this salad but any dressing would work if you’re in a pinch. Some options: balsamic vinaigrette, apple cider vinaigrette or white balsamic vinaigrette.

Can You Prep this Superfood Salmon Salad Ahead of Time?

Yes! You can prep the different components of this salad ahead of time and then assemble right before serving.

You can make the salmon, dressing, sweet potato croutons, and pickled red onions in advance. Just store the perishable items in the fridge with the dressing in a separate container.

When it’s time to serve, simply toss the salad ingredients together with the dressing and enjoy!

More Salad Recipes to Try:

More Salmon Recipes to Try:

If you make this superfood salmon salad please be sure to leave a comment and star rating below. It’s so helpful for us here at EBF and helps other EBF readers as well. 

Superfood Salmon Salad

5 from 11 votes
This salmon salad is loaded with roasted sweet potato croutons, avocado, pickled onions and dressed in a light lemon vinaigrette! It's an easy go-to meal you'll love having as part of your weekly rotation.
Seared wild-caught salmon over salad with sweet potato croutons, feta, avocado and pickled red onions.
Prep Time 15 minutes
Cook Time 40 minutes
Servings 2

Ingredients

Instructions
 

  • Prep ingredients: Make pickled red onions, the lemon vinaigrette dressing and bake your sweet potato croutons.
  • Sear salmon: Season salmon filets with sea salt and ground pepper. Heat oil in a large skillet (a cast-iron works great) over medium-high heat. Place salmon in pan, skin side up for about 4 minutes or until the flesh is golden brown. Turn and cook until salmon is medium-rare, about 4 more minutes.
  • Combine ingredients: In a salad bowl, toss greens with sweet potato croutons, pickled red onions, feta and pepitas.
  • Serve: Divide between 2 plates. Top salad with salmon and avocado. Then drizzle with the lemon vinaigrette. Season with additional salt and pepper, to taste.

Notes

  • Dairy-free – Feel free to leave of the feta cheese for a dairy-free version.
  • Mix-ins – Feel free to switch up your mix-ins for this superfood salad… I often do! Sometimes I change up the veggies based on what I have on hand. Feel free to get creative and make this your own!
  • Dressing – I love the lemon vinaigrette dressing I created for this salad but any dressing would work if you’re in a pinch. Some options: creamy balsamic dressing, balsamic vinaigrette, apple cider vinaigrette or white balsamic vinaigrette.

Nutrition

Serving: 1salad without dressing Calories: 476kcal Carbohydrates: 38g Protein: 32g Fat: 22g Saturated Fat: 5g Polyunsaturated Fat: 11g Cholesterol: 82mg Sodium: 650mg Fiber: 9g Sugar: 9g
Course: Salad
Cuisine: American
Keyword: seared salmon salad, wild-caught salmon

DID YOU MAKE THIS RECIPE?

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Recipe Rating




    24 comments
    1. Audra Bell
      June 10, 2021 AT 10:13 pm

      5 stars
      This salad was the bomb.com!!! So refreshing!!! 6 yr old grand son loved it!! He didn’t even notice the avocado that he doesn’t like! 😂

      1. Brittany Mullins
        June 11, 2021 AT 12:55 am

        Woo!! So glad you enjoyed this salad, Audra. Thanks for the review. I so appreciate it!

    2. Fran
      October 11, 2020 AT 9:49 pm

      5 stars
      My 22 year old said this is the one if the top five meals of the year. If I had a restaurant this would be on the menu. This is amazingly delicious!!

      1. Meira
        June 12, 2021 AT 6:24 pm

        5 stars
        So good!! Audra told me about the recipe. My husband even ate there dressing and he never likes a vinaigrette. Will make this regularly. Tip: I used a potato slicer and cooked the sweet potatoes in the air fryer. This allowed them to cook evenly and quickly.

        1. Brittany Mullins
          June 14, 2021 AT 12:02 pm

          I’m so glad you enjoyed this salmon salad, Meira! Thanks for trying it and coming back to leave a review. I really appreciate it!

      2. Brittany Mullins
        October 12, 2020 AT 11:00 pm

        Ahh, that makes me so happy to hear!! 🙂 I’m so glad this salad has been a hit. Thanks for taking the time to come back to leave a comment + star rating. I so appreciate it!

    3. Alan
      October 10, 2020 AT 10:51 pm

      5 stars
      Oh my it looks gorgeous… beautiful

    4. Janell
      July 29, 2020 AT 11:04 am

      5 stars
      Soooooo good! This was so filling and scrumptious! I actually used canned salmon and it turned out perfect – and the lemon vinaigrette is a new favorite! Thank you Brittany for another amazing salad 😉

      1. Brittany Mullins
        July 29, 2020 AT 2:15 pm

        Oh awesome!! So glad it turned out with canned salmon. 🙂 I’m so glad you loved this salad, Janell. Thanks for making it and for coming back to leave a comment + star rating. I so appreciate it.

    5. Sandra
      July 26, 2020 AT 3:45 pm

      5 stars
      We made this Bonefish took it off the menu during corona . It was great! We used Organic Girl Super Greens, added farrow like bonefish. I had blood orange olive oil and lemongrass mint vinegar for my dressing from my local gourmet oil store. It was ah-maze-omg! Thanks for posting this. We loved it!! Better that the restaurant!

      1. Brittany Mullins
        July 26, 2020 AT 6:00 pm

        Ahh yay! So glad this salad was a hit, Sandra. Thanks for making it and for coming back to leave a comment + star rating. I appreciate it. 🙂

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