Omega-3, Protein, Calcium, & Vitamin E-Rich Wild Salmon Salad

Wild Salmon, Avocado & Walnut Salad

Wild Salmon, Avocado & Walnut Salad


I have a friend who says she never eats salads for lunch because she says they don’t fill her up.  She’s never had one of my salads.  For me, salads are the main course every day for lunch.  They are a full meal.  My latest craze is to make a salad with canned wild red salmon, avocado, walnuts, and olive oil on a bed of spring greens.  It is more than satisfying. It is filling, and nutritious.


Start with a bed of spring salad greens and add the following for a complete, balanced meal:


1/2 can wild red salmon for protein and omega-3 fatty acids DHA and EFA.  You can only get these essential fatty acids from fish (your body can manufacture DHA from flaxseed oil, but it is an inefficient process), and wild salmon is an excellent low-mercury source.  Canned salmon is conveniently available in your grocery store.  I buy Trader Joe’s Red Salmon for around $2 a can.  Get the kind that includes the skin and bones.  The bones are tiny and soft enough to chew without being noticeable, and are high in calcium.  The skin is where all the omega-3’s are.


1/2 an avocado for vitamin E, folate and B6, and heart-healthy monounsaturated fats to absorb fat-soluble vitamins.


Chopped walnuts for more omega-3’s (extending the supply of EFA from the salmon), antioxidants, fiber and protein.


Next, dress your salad with a squeeze of fresh lemon and a tablespoon or so of extra-virgin olive oil for more vitamin E, antioxidants and monounsaturated fats.  Serve with a few brown rice crackers and you have a complete meal.


I think you’ll enjoy this simple combination of foods for a rich, delicious and satisfying lunch.


Wild Salmon, Avocado & Walnut Salad

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