Chopped Smoked Salmon Salad Recipe

A refreshing, high protein, summer salad rich in omega-3 fatty acids that caters to both health and delicacy. As a dietitian, I’m always on the lookout for recipes that balance health, flavor, and satisfaction. This Smoked Salmon Salad with Creamy Basil Dressing does just that, offering a delightful combination of lean protein, healthy fats, and vibrant vegetables that come together in a symphony of taste and nutrition.

A Salad to Remember

I was first inspired to create this recipe after dining at The Gladly in my hometown of Phoenix, Arizona. I ordered their famous smoked salmon salad, and from the first bite, I was hooked. The freshness of the ingredients, the balanced flavors, and the nourishing qualities of the dish made it an instant favorite. I couldn’t help but rave about it to everyone, even during my date that night!

Determined to enjoy this delicious salad again, I decided to recreate it at home, focusing on both the nutritional value and taste. The result? A salad that’s not only reminiscent of that memorable dining experience but, dare I say, even better. This version of the smoked salmon salad has become a go-to in my kitchen, especially when I want a meal that feels indulgent yet is packed with nutrients.

The Nutritional Benefits of Smoked Salmon Salad

This salad isn’t just about great taste; it’s about feeding your body with the nutrients it needs to thrive. Here’s why it’s a staple in my diet:

• Smoked Salmon is rich in omega-3 fatty acids, which are essential for heart health, reducing inflammation, and supporting brain function. It's also a fantastic source of high-quality protein, which is crucial for muscle repair and growth, especially for active individuals

• Arugula adds a peppery bite to the salad while providing a good dose of vitamins A, C, and K. These vitamins play important roles in immune function, skin health, and bone strength.

• Pearl Couscous serves as a complex carbohydrate source, offering sustained energy. It's especially beneficial for those with active lifestyles, as it helps replenish glycogen stores after exercise.

• Pumpkin Seeds contribute healthy fats, magnesium, and zinc, which are important for heart health, immune support, and maintaining strong bones

• Dried Cranberries or Cherries add a natural sweetness and are packed with antioxidants, which help combat oxidative stress in the body.

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Chopped Smoked Salmon Salad

Ingredients you'll need:

For the dressing:

• 1 cup mayonnaise of choice

• 1/4 cup buttermilk or plain yogurt (if using yogurt, add a tablespoon of water to adjust consistency)

• 1 tablespoon grated Romano cheese (or Parmesan)

• Juice of 1 lemon

• 1 pack of basil leaves (½ cup loosely packed or 1 handful)

• 1/2 teaspoon minced garlic

  
  

For the salad:

• 1 cup Foppen Seafood Smoked Salmon

• 1/3 cup freeze-dried corn (not

• 2/3 cup arugula

• 2/3 cup pearl couscous (or Israeli couscous)

• 1/2 cup diced cherry  tomatoes (or Roma tomatoes)

• 1 tablespoon balsamic vinegar or 1 teaspoon balsamic glaze

• 1 tablespoon olive oil

• 1/4 cup dried cranberries or dried cherries

• 1/2 cup pumpkin seeds

• 3 tablespoons Asiago cheese

How to Make This Nourishing Smoked Salmon Salad:

1. Cook the Couscous: Begin by preparing the couscous according to the package instructions. It’s a great base that adds a lovely chewy texture to the salad.

   
   

2. Prepare the Corn (if necessary): If you’re using non freeze-dried corn, air fry it at 400°F for 30 minutes, stirring halfway through. This enhances its crunch, similar to freeze-dried corn.

   
   

3. Marinate the Tomatoes: Dice the tomatoes and toss them with balsamic vinegar, olive oil, and a pinch of salt and pepper. This simple marinade enhances their natural sweetness and adds a lovely tang.

   
   

4. Wash and Prep the Arugula: Rinse the arugula thoroughly and let it dry. You can chop it if you prefer smaller pieces, but I love leaving the leaves whole for a more rustic presentation.

   
   

5. Chop the Salmon: Cut the smoked salmon into bite-sized pieces. It’s the star of the dish, providing a rich, savory flavor that compliments the fresh vegetables beautifully.

   
   

6. Blend the Dressing: In a blender, combine the mayonnaise, buttermilk, Romano cheese, lemon juice, basil leaves, and garlic. Blend on low until the ingredients are well mixed. Season with salt and pepper to taste.

   
   

7. Assemble the Salad: Arrange the couscous, arugula, corn, tomatoes, cranberries, pumpkin seeds, and smoked salmon in neat strips or sections on a large platter or in a shallow bowl. Sprinkle it with Asiago cheese.

   
   

8. Serve and Enjoy: Drizzle the creamy basil dressing over the salad or serve it on the side. Each bite should be a delightful mix of flavors and textures.

   
   
   
   

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Why This Salad Works for Your Body and Your Taste Buds

As a dietitian, I believe that eating should be an enjoyable experience that also supports your health. This Smoked Salmon Salad Recipe is a perfect example of that philosophy. It’s not about restriction or deprivation but about choosing ingredients that nourish your body and bring joy to your palate. The combination of lean protein, healthy fats, and colorful vegetables ensures you’re getting a variety of nutrients that promote overall well-being.

Plus, it’s incredibly versatile. You can easily double the recipe for meal prep, ensuring you have a nutritious option ready to go throughout the week. I often buy two packs of smoked salmon to make several salads, keeping my meals balanced and delicious without much effort.

Final Thoughts

Creating meals that are both healthy and delicious is at the core of what I do as a dietitian. This Smoked Salmon Salad with Creamy Basil Dressing is a wonderful example of how you can enjoy food that’s good for you and still incredibly satisfying. I hope you give this recipe a try and love it as much as I do. Here’s to eating well, feeling great, and savoring every bite!