Loaded Salmon Salad: Boost Your Omega-3s and Protein Intake

If you’re seeking a reliable source of high-quality protein and healthy fats, look no further than this Salmon Salad. Made with canned salmon, this dish is not only easy to prepare but also packed with a variety of vegetables, providing a complete meal rich in fiber, protein, and healthy fats. It includes essential omega-3 fatty acids like DHA and EPA, crucial for overall health.

Why You’ll Love This Salad

This Salmon Salad is perfect for those looking for a nutritious and convenient meal. Canned salmon is a great source of protein and omega-3 fatty acids, offering significant amounts of DHA and EPA which are essential for brain function, heart health, and reducing inflammation. Combined with fresh vegetables, this salad is not just satisfying but also rich in fiber.

Ingredients (Serves 2)

• 1 can (6 oz) wild-caught salmon, drained
• 1 medium carrot, shredded
• 1/2 cup chopped artichoke hearts
• 1 avocado, diced
• 1/4 cup sliced green olives
• 2 tablespoons mustard (Dijon or whole grain)
• 1 stalk of celery, finely chopped
• Optional for serving: Sourdough bread, fresh spinach leaves, and sliced red onions
• Optional for serving: Flackers (flaxseed crackers)

Instructions

1. Combine Ingredients: In a large bowl, mix the salmon, shredded carrot, chopped artichoke hearts, diced avocado, sliced green olives, and finely chopped celery.
2. Dress the Salad: Add the mustard and mix gently to ensure all ingredients are evenly coated.
3. Season: Add salt and pepper to taste.

How to Enjoy This Salad

• As a Sandwich: For a hearty meal, serve this salmon salad on slices of fresh sourdough bread topped with spinach leaves and slices of red onion. This combination enhances the flavors and adds extra nutrients.
• With Flackers: For a lighter, gluten-free option, enjoy this salad served with flaxseed crackers. Flackers not only add a delightful crunch but also more omega-3s and other power nutrients, enhancing the salad’s nutritional profile. Purchase Flackers on Amazon.

Nutritional Breakdown

• Calories: Approximately 350 per serving (not including calories if made into a sandwich or additional flackers)
• Protein: 24g per serving
• Fat: 22g (rich in omega-3 fatty acids)
• Carbohydrates: 12g
• Fiber: 6g
• Sugars: 2g

Benefits of This Salad

• Rich in Omega-3 Fatty Acids: Essential for reducing inflammation and supporting cardiovascular and brain health. Each can of salmon provides about 1.5 grams of combined EPA and DHA.
• High Protein Content: Helps in muscle maintenance and growth, crucial for overall health and well-being.
• Fiber-Rich: Supports digestive health and helps maintain prolonged satiety, which is great for weight management.

Dietary Goals

• Daily Omega-3 Goal: Aim to consume at least 2 grams of combined EPA and DHA per day to meet health recommendations.
• Cold-Water Fish: Incorporate cold-water fish like salmon into your diet at least twice a week to ensure adequate intake of high-quality omega-3s.

This Salmon Salad is a versatile, nutrient-packed choice that fits beautifully into any balanced diet, whether you’re enjoying it as a robust sandwich or a light, crunchy snack with flackers. Embrace this meal as a way to fulfill your dietary needs while enjoying a delicious and hearty dish.