Salmon Avocado Salad


This post may contain affiliate links. See my disclosure policy.

Jump to Recipe

This salmon avocado salad is a healthy salad recipe that’s big on nutrients and flavor. A moist, pan seared salmon is layered on top of spinach, avocado, tomatoes, and red onions. Then drizzled with a homemade lemon vinaigrette. It’s light yet filling, and simple enough to be made in under 20 minutes. 

Lately, many of you have been asking for more salmon recipes. And If quick dinners are your thing, you’ll be happy to hear this salmon avocado salad comes together in a flash. 

It’s layered with fresh and savory flavors, making it the perfect summer salad. But keep reading for a few tips on how to shop for salmon, sear it perfectly, and store it. Let’s dive in. 

What Type Of Salmon To Buy

For this recipe, you’ll need fresh salmon filets. But for the best quality, here’s a few things to consider.

Wild vs. Farmed Salmon

Typically, you want to look for wild Sockeye, Coho or King salmon. Wild-caught simply means that they’re caught in their natural environment. Which makes them have a healthier fatty acid profile due to their diet filled with natural organisms.

Meanwhile, farmed salmon can be a gamble due to the many issues associated with the fish farming industry. From the fish being raised in enclosed tanks to being fed with unnatural ingredients – let’s just say it’s not good for us or the environment. 

You can read more about wild versus farmed salmon, as I have a more in-depth post.

Fresh vs. Frozen Salmon

Similar to how I shop for shrimp, frozen wild Alaskan salmon might be the better option. Often the “fresh” salmon at your grocery store is not as favorable a variety and you don’t know how long it’s been sitting out. Unless you know for a fact that your local fish market serves fresh catches of the day, go the safe route and buy frozen salmon fillets. 

Salmon placed on top of salad recipe with avocado and other ingredients.

Salmon Avocado Salad Ingredients

What I love most about this salad is how simple and easy the ingredients are. Here’s what’s in it:

  • Salmon: You can’t beat wild Alaskan salmon for the best flavor and most nutrients!
  • Baby Spinach: I’m always a fan of spinach but any greens will work.
  • Tomatoes: You can use any vine-ripened tomatoes or cherry tomatoes as well.
  • Avocado: For that dose of healthy fat and creamy texture.
  • Cucumber: A small cucumber adds that crisp and refreshing flavor.
  • Red Onion: Can’t beat red onion in salads for that sweet, but punchy taste.

And what about dressings? I’m using my lemon vinaigrette. But you could also use a Dijon vinaigrette or Champagne vinaigrette. Feel free to switch it up!

Single salmon fillet on top of salad with avocado and salt pinch bowl off to the side.

How to Cook Salmon

Remember that salmon cooks quickly, and you don’t want an overcooked that’s dry and bland. So, I say go the pan seared salmon route – which is an easy method for a perfectly cooked and moist fillet. 

  1. Prep the pan. Heat some olive oil in a large pan over medium-high heat. 
  2. Pat dry the fillets. Pat your salmon fillets dry with a paper towel so you are able to get that golden brown crust!
  3. Season it up. Sprinkle some salt and pepper on top, then gently place the fillets skin side up on the pan. 
  4. Searing time. Let the salmon sear for 4 to 5 minutes with the top side down first. 
  5. Flip it carefully. Gently flip the salmon over and let it cook for another 2-3 minutes, depending on thickness. Remember that salmon will continue cooking even when removed from the heat, so a little softness in the middle is fine. 

Assembling the Salmon Avocado Salad

As you’re searing the salmon, prep the rest of the ingredients. Chop up the tomatoes, avocado, cucumber, and red onion. Then whisk together the dressing. Voila – your prep work is done!

Now comes the easy part. Divide the spinach into two large salad bowls. Then layer on the rest of the ingredients, add the salmon, and drizzle the dressing. Now tell me that wasn’t doable?

Salmon fillet broken up with fork on top of salad recipe.

More Easy Salmon Recipes

Let’s just say I’m a big fan of salmon and eat it weekly. So if you’re trying to include more seafood into your weeks – these salmon recipes are a great starting point! And if you’ve got leftover avocado, don’t let them go to waste with these easy avocado recipes.

Salmon fillet broken up with fork on top of salad with avocado slices.

Salmon Avocado Salad

5 from 15 votes
Prep: 10 minutes
Cook: 10 minutes
Total: 20 minutes
Servings: 2 servings
Author: Lisa Bryan


This salmon avocado salad is a healthy salad recipe that's big on nutrients and flavor. It comes together easily with just a handful of ingredients!


Salmon Avocado Salad

  • 4 cups baby spinach
  • 2 tomatoes, chopped
  • 1 avocado, diced
  • 1 cucumber, peeled and sliced
  • 1/4 cup red onion, chopped
  • 2 tablespoon olive oil
  • 2 salmon filets
  • salt and pepper, to taste



  • Heat olive oil in a large pan over medium-high heat. Season the salmon filets with salt and pepper. Add the salmon filets top side down and cook for 4-5 minutes.
  • Flip the salmon and cook for an additional 2-3 minutes or until the salmon is mostly opaque, with just a smidge of softness still in the middle.
  • Divide all of the other salad ingredients between two bowls, then place the cooked salmon on top.
  • Mix the dressing ingredients together in a small bowl and drizzle on top.

Lisa’s Tips

  • You can use the leftover dressing on future salads or as a marinade for meat. It’s great on chicken as well!
  • To make this Whole30 just leave the sweetener out of the dressing.


Calories: 732kcal | Carbohydrates: 21g | Protein: 40g | Fat: 56g | Saturated Fat: 9g | Cholesterol: 94mg | Sodium: 140mg | Potassium: 2180mg | Fiber: 11g | Sugar: 8g | Vitamin A: 6974IU | Vitamin C: 50mg | Calcium: 125mg | Iron: 4mg
Course: Salad
Cuisine: American
Keyword: Salmon Avocado Salad, Salmon Salad
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

Recipe originally posted Aug 2014, but updated with new photos and information. 

You May Also Like

About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

Leave a comment

All comments are moderated before appearing on the site. Thank you for sharing your feedback!

Your email address will not be published. Required fields are marked *

Recipe Rating


  1. Easy to prepare and tasty to eat, although I didn’t have ingredients for the dressing. Thank you for all your ideas. Healthy eating is good and I’m looking for alternatives for an elimination diet!5 stars

  2. Excellent dish!  We loved the salad and the dressing.  Dressing is what made the fish so flavorful.  Used home grown lettuce and tomatoes,so the salad was really fresh and good. Being on a low sodium diet is always difficult to find something that works.   Definitely a keeper!5 stars

  3. Thank you for the tips on how to cook salmon… I’ve always wanted to make meals for my family with salmon but have been hesitant because I    never felt comfortable cooking it. This meal is the first I’ve made with salmon and it turned out great. My whole family enjoyed, so I    appreciate the tips so much. Thank you! 5 stars

    1. Thrilled to hear your first time making salmon was a success Sonya! Be sure to check out my other salmon recipes now to make for your family :)

  4. Is it possible to meal prep this dish? Salmon is wonderful, but reheating cooked salmon is not one of it’s strengths.

    Oh, do you have suggestions on Dijon substitutes. The bite of Dijon reminds me of horseradish, which I am allergic to, and generally despise the taste. Finding a good substitute has always been an issue.

    Thanks Lisa!

    With regards,
    Paul5 stars

    1. Hi Paul – this is not a great meal prep recipe as the avocado would brown. My broccoli salad is a great meal prep salad though!

    1. Thrilled to hear you loved this salmon avocado salad! It really is the best summertime dish :)

  5. I love all the recipes you do. I’ve tried and enjoy most of them.  Your presentation is excellent. Looking forward to the cookery book. I usually watch you on you tube while doing my ten minute daily exercise. Thank you so much for taking the time to do them. 5 stars

  6. Hi Lisa, I was just going to make a simple dinner- salmon and asparagus, then I found this recipe, so I just added the grilled asparagus to your salad. I can’t eat spinach, so I substituted kale. IT WAS DELICIOUS and so much more substantial. And your lemon vinegrette is perfect for this salad.

    My husband are finding your recipes are healthy and not boring.

    We are so glad we found you. You are now 5 for 5🙂5 stars

  7. Hello, the salad recipe is yummy. I have prepared it already but I have trouble making salad dressing. You’re awesome.5 stars

  8. Hey, this salad recipe is really awesome, Me & my family member, we all love fish, especially salmon; I will definitely tried it on next weekend.5 stars

  9. Thank you for the info on how to cook salmon. I’m a newlywed and I really appreciate all of the tips you provide! This was a huge hit for a recent family dinner. Thank you again!!5 stars

  10. The only really hard part about this recipe is the instruction to !Divide all of the other salad ingredients between two bowls! ;-)

    1. Hi Michelle- Just take the salad ingredients and split them between two bowls. It doesn’t have to be perfect :)

  11. Classic Dish for work-out meal plan :) It’s a coincidence that I’m about to cook it today. Let’s try with your lemon vinaigrette recipe!!

  12. What a gorgeous summer meal. I haven’t had salmon in a while since lockdown but I’m craving it now! I’d love this for dinner tonight..perfect dish!

  13. This salmon avocado salad is so delicious! I love that this meal helps you get your greens and your protein and tastes amazing!5 stars

  14. What a healthy and delicious salad that is good all day, every day! I love all the fresh flavors and nutrients that packed within this salad.5 stars

  15. Please share the recommended portion size for each salmon serving? Is the nutritional information per serve? Thanks.

  16. Hello!
    Is the calorie count for the whole dish (2 servings) or just 1 serving ? I have been wondering for many of the wonderful recipes you post :-)