Wild Salmon and Arugula Salad

Wild Salmon and Arugula Salad

A bright, fast, and elegant salad that pairs the rich, flaky goodness of wild salmon with peppery arugula and a zesty citrus dressing. Perfect for lunches, light dinners, or entertaining — this recipe gives you a restaurant-quality plate with minimal fuss.

Why this salad works

There are salads that are side dishes, and then there are salads that are the meal. The Wild Salmon and Arugula Salad falls into the second category: it’s protein-rich, full of healthy fats, and loaded with fresh vegetables that keep each bite lively. Wild salmon brings a distinct flavor — often leaner and more complex than farmed salmon — while arugula adds a peppery, leafy contrast that makes the whole dish sing.

Whether you’re cooking for yourself, impressing guests, or packing a nourishing lunch, this recipe is versatile: grill, pan-sear, or roast the salmon; swap in seasonal vegetables; or turn it into a grain bowl by adding quinoa or farro.

Health highlights

This salad is an excellent source of omega-3 fatty acids, high-quality protein, vitamins, and minerals:

  • Wild salmon: rich in EPA and DHA (omega-3s), vitamin D, B vitamins, and selenium. These nutrients support heart health, brain function, and inflammation control.
  • Arugula: a leafy green high in vitamin K, vitamin C, and nitrates that may help cardiovascular health.
  • Colorful vegetables (cherry tomatoes, cucumbers, radishes, avocado): provide antioxidants, fiber, and additional micronutrients.
  • Olive oil in the dressing supplies monounsaturated fats — heart-healthy and flavorful.

Ingredients (serves 2–3)

  • 2 wild salmon fillets (each about 150–180 g / 5–6 oz), skin on if possible
  • 4 cups fresh arugula, washed and dried (about 120 g)
  • 1 cup cherry tomatoes, halved
  • 1 small cucumber, thinly sliced or diced
  • 1 small ripe avocado, sliced
  • 1 small red onion, thinly sliced (optional; soak in cold water for 5 minutes for a milder bite)
  • 2 tablespoons capers, drained (optional)
  • Fresh herbs: a small handful of chopped dill or parsley (optional)

For the lemon-dijon dressing:

  • 3 tablespoons extra virgin olive oil
  • Juice of 1 lemon (about 2 tablespoons)
  • 1 teaspoon Dijon mustard
  • 1 small garlic clove, grated or minced
  • 1 teaspoon honey or maple syrup (optional — balances acidity)
  • Salt and freshly ground black pepper to taste

Optional garnish:

  • Lemon wedges
  • Flaky sea salt
  • Cracked black pepper
  • Toasted seeds (pumpkin or sesame) or toasted sliced almonds for crunch

Step-by-step preparation

1 — Bring everything to room temperature

If your salmon is chilled, take it out of the fridge 15–20 minutes before cooking so it cooks evenly. Wash and dry the arugula and vegetables, and slice the tomatoes, cucumber, and onion. Prepare the dressing so it rests while you cook the salmon.

2 — Make the dressing

In a small jar or bowl whisk together the lemon juice, Dijon mustard, minced garlic, and honey if using. Slowly drizzle in the olive oil while whisking to emulsify. Season with salt and pepper and set aside. Taste and adjust: more lemon for brightness, more honey for sweetness.

3 — Season the salmon

Pat the fillets dry with paper towels. Season both sides with a pinch of salt and pepper. If the skin is on and you like it crispy, lightly oil the skin side and press a little salt onto it.

4 — Cook the salmon (pan-seared method)

  • Heat a heavy skillet (cast iron preferred) over medium-high heat and add 1 tablespoon of neutral oil with a high smoke point (e.g., grapeseed or a light olive oil).
  • When the pan is hot and the oil shimmers, place the salmon fillets skin-side down. Use a spatula to press gently for 10–20 seconds so the skin makes full contact with the pan and begins to crisp.
  • Cook skin-side down for 3–4 minutes without moving (for a fillet about 2 cm / 3/4 inch thick). The edges will start to change color as the fish cooks.
  • Flip carefully and cook an additional 2–4 minutes depending on thickness and desired doneness. A medium fillet is often done at about 52–57°C (125–135°F). For fully cooked, aim for 63°C (145°F) per food safety guidance. Remove from the pan and rest for 2–3 minutes.

Oven alternative: Preheat the oven to 200°C / 400°F. Sear skin-side down in an oven-safe pan for 2 minutes, then transfer to the oven for 6–8 minutes until done.

Grill alternative: Oil the grates and grill skin-side down for about 4–5 minutes per side depending on thickness.

5 — Assemble the salad

In a large serving bowl or on individual plates, arrange the arugula as the base. Scatter the cherry tomatoes, cucumber, thinly sliced red onion, and capers if using. Drizzle a small amount of the dressing over the greens and toss gently so the arugula is lightly coated.

6 — Add the salmon and finishing touches

Place a salmon fillet on top of each salad portion. Arrange avocado slices beside the fish, sprinkle chopped dill or parsley, and finish with a final drizzle of dressing. Squeeze a wedge of lemon over the salmon for extra brightness and finish with flaky sea salt and cracked black pepper.

Tips for perfect salmon and salad

  • Crispy skin: Make sure the salmon skin is dry and the pan is hot before adding the fillet. Pressing the fillet into the pan for the first few seconds ensures full contact and crisping.
  • Don’t overcook: Salmon continues to cook a bit while resting. Pull it from heat slightly before your target temperature for the juiciest result.
  • Balance textures: Add seeds, nuts, or toasted breadcrumbs for crunch. A soft-cooked egg also pairs beautifully if you want more richness.
  • Make it a bowl: Add cooked quinoa, farro, or barley to the base for a heartier lunch.
  • Choose sustainable fish: When possible, select certified wild salmon from sustainable fisheries. Ask your fishmonger about origin and catch method.

Variations and substitutions

  • Smoked salmon version: Use thin slices of smoked salmon and skip the hot cooking step — assemble the salad with cold-smoked salmon for a quick, elegant plate.
  • Warm salad: Quickly wilt chopped kale or baby spinach in the pan with a splash of the dressing and toss with the warm salmon for a warm green salad.
  • Different greens: If arugula is too peppery for you, swap half with baby spinach or butter lettuce.
  • Different citrus: Try orange segments and a citrus-honey vinaigrette for a sweeter twist.

Nutritional snapshot (approximate, per serving)

A serving of this salad with a 150–180 g salmon fillet provides about:

  • Calories: 450–550 kcal (depending on oil and avocado amount)
  • Protein: 30–36 g
  • Fat: 28–36 g (mostly from salmon and olive oil — including healthy omega-3s)
  • Carbohydrates: 8–12 g (mostly from vegetables)
  • Fiber: 4–6 g

This plate is nutrient-dense and suitable for those seeking high-protein, moderate-carb meals with healthy fats.

Storage, make-ahead, and meal prep

  • Cook salmon ahead: Cooked salmon keeps well for 1–2 days in the fridge. Store salmon and salad components separately; assemble just before serving to avoid wilted greens.
  • Dressing: Make the dressing up to 5 days ahead and keep refrigerated.
  • Leftovers: Combine flaked salmon with greens and grains for a quick grain bowl the next day.

Serving suggestions and pairings

Serve the Wild Salmon and Arugula Salad with crusty whole-grain bread, roasted baby potatoes, or a light lentil soup for a fuller meal. For wine, try a crisp Sauvignon Blanc, a dry Rosé, or a light-bodied Pinot Noir.

Final notes

This Wild Salmon and Arugula Salad is a reliable weeknight winner and an impressive dish for guests. It’s quick to prepare, adaptable to seasons, and centered on ingredients that offer both flavor and nourishment. Try different dressing variations, swap sides, and make it your own — and don’t forget to enjoy the contrast between the rich salmon and the peppery, bright arugula.

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