Salmon Salad

Every health expert agrees that eating more fish is good for us. But as someone who is typically cooking for one and who doesn’t like cold fish, fitting more into my diet is challenging. That’s why I was so excited to discover this delicious Salmon Salad recipe from the Barefoot Contessa herself, Ms. Ina Garten, as it’s one of the only fish recipes that I find divine whether the fish is warm or cold. This means that I can cook up a big piece of salmon, eat it for dinner, use the leftovers to make this Salmon Salad and have that for lunch for a day or two.

During these crazy times when going to the grocery store regularly is potentially fraught with danger, I love the versatility of this recipe. While great alone or on top of a piece of toast, I will usually combine the Salmon Salad with additional greens such as arugula or spinach for a very satisfying, extremely healthy complete meal.

Wild Caught vs. Farmed Raised

Salmon is a top-choice health wise when it comes to fish thanks to its high content of Omega-3 fatty acids. But there are two categories of salmon: wild caught and farm raised. I prefer to use wild caught salmon for a couple of reasons. Salmon that is raised in the wild has the same amount of protein as farm raised, but only:

• 1/2 the calories
• 1/2 the fat

Wild caught salmon is also much lower in Omega-6 fatty acids than farm raised. While both Omega-3 and Omega-6 fatty acids are good for us, the important thing is to have a proper balance between the two. Unfortunately, most of us eat a diet that is already too Omega-6 rich so finding foods that bring up our level of Omega-3, such as wild caught salmon, is vital. Furthermore, wild caught salmon is higher in minerals and much less likely to contain the contaminants such as PCB that are often found in farm raised salmon.

Wild Caught Salmon Substitutions

The only problem with wild caught salmon is that it can be hard to find and it’s expensive. As I write this, fresh, wild caught salmon is $50 a pound. This is why I will often substitute:

• Steelhead Trout
• Arctic Char

According to the Monterey Bay Seafood Watch (a great source on the sustainability of individual fish varieties. Click here to get their printable brochure for your area), Steelhead Trout and Arctic Char are both good to buy farm raised which makes them cheaper and easier to find. They are also delicious. In fact, Steelhead Trout is one of my favorite foods ever!!

So, as we head into warmer weather, give this Salmon Salad a go. I upped the celery content from Ina’s recipe as I like a bit more crunch, but really, make this your own.

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Salmon Salad

Course Main Dish

Cuisine American

Servings 4

Ingredients

• 2 lbs fresh wild caught salmon with skin grilled or broiled*
• 2-3 cups celery small dice
• 1/2 cup red onion small dice
• 2 T minced fresh dill
• 2 T capers drained
• 2 T raspberry vinegar
• 2 T extra virgin olive oil high quality*
• 1/2 t salt
• 1/2 t fresh ground pepper

Instructions

• Cook your salmon. If grilling, brush with olive oil, sprinkle with salt & pepper and cook about 5-7 minutes per side. If cooking in the broiler, place on a sheet pan covered in tin foil, top with salt and pepper and broil for about 10 minutes unless very thick. The rule of thumb with fish is to cook it 10 minutes for every inch of thickness. I will typically add the salmon while it's still hot, but you can cool it to room temperature or cook ahead and leave in the fridge and add cold. Your preference.
• Place the celery, onion, dill, olive oil and vinegar into a bowl and toss. Use your fingers to break the salmon into bite sized pieces and add those to the bowl. Mix well, add salt and pepper to taste and serve.

Notes

• If you can't find wild salmon or its too expensive, substitute Steelhead Trout or Arctic Char. Both work nicely. 
• Since the olive oil is a key taste component to the salad, you want to use the highest quality that you have. It will make a big difference.