Easy Wild Salmon Salad Recipe

This wild salmon salad takes less than five minutes to throw together, yet provides a ton of nourishment in return.

When it comes to preparing your own food, the number one barrier I hear from Parsley Health members is, “I don’t have enough time.” I believe that we have time for what we make time for, but I also understand that everyone is juggling a lot. The easier meal prep is, the more likely you’ll do it—and that’s all that really matters. That’s why I love this super simple wild salmon salad. It’s a go-to for me as a quick lunch or dinner.

Wild salmon nutrition

Choose Wild.

Farmed salmon have 5 to 10 times more levels of polychlorinated biphenyls (PCBs) than wild salmon. PCBs have shown to cause adverse effects on the immune system , nervous system, reproductive system, and endocrine system and have been linked to cancer in animal studies.

Optimize healthy fat intake.

Wild salmon has a better ratio of omega 3s and 6s then its farmed salmon counterpart. Keeping a balanced consumption of omega 3s and 6s is important because a diet too high in omega 6s can lead to inflammation . The Western diet tends to skew towards an omega 6 rich diet due to the intake of fast food, processed food, and polyunsaturated vegetable oils such as corn, sunflower, safflower, and soy.

Increase dietary astaxanthin.

Astaxanthin is a powerful antioxidant and anti-inflammatory compound. It’s made in nature by a tiny algae that sea animals like wild salmon, shellfish, and krill eat and then reflect its red/pink pigment in their own tissue. It has been shown to have neuroprotective properties as well as promote neurogenesis and plasticity. Additionally, it has demonstrated potential as a therapeutic agent in cardiovascular disease (4).

Wild sockeye salmon salad recipe

Serves 2.

Ingredients

• 1 can of BPA-free wild sockeye salmon, drained (Wild Planet is a good brand)
• 1 tbsp capers
• 1 tbsp sundried tomatoes, chopped
• 1 celery stalk, chopped
• 4 cups of leafy greens (such as baby spinach, arugula, or romaine)
• Juice from ½ a lemon
• 2 tbsp extra virgin olive oil
• Salt and pepper to taste

Directions

1. Place salmon, capers, sundried tomatoes, lemon juice, olive oil, salt, and pepper in a bowl and mix well.
2. Serve a scoop over a bed of leafy greens and drizzle with olive oil and lemon juice or apple cider vinegar.