This wild salmon salad takes less than five minutes to throw together, yet provides a ton of nourishment in return.
When it comes to preparing your own food, the number one barrier I hear from Parsley Health members is, “I don’t have enough time.” I believe that we have time for what we make time for, but I also understand that everyone is juggling a lot. The easier meal prep is, the more likely you’ll do it—and that’s all that really matters. That’s why I love this super simple wild salmon salad. It’s a go-to for me as a quick lunch or dinner.
Wild salmon nutrition
Farmed salmon have 5 to 10 times more levels of polychlorinated biphenyls (PCBs) than wild salmon (1). PCBs have shown to cause adverse effects on the immune system, nervous system, reproductive system, and endocrine system and have been linked to cancer in animal studies (2).
Optimize healthy fat intake.
Wild salmon has a better ratio of omega 3s and 6s then its farmed salmon counterpart. Keeping a balanced consumption of omega 3s and 6s is important because a diet too high in omega 6s can lead to inflammation. The Western diet tends to skew towards an omega 6 rich diet due to the intake of fast food, processed food, and polyunsaturated vegetable oils such as corn, sunflower, safflower, and soy.
Increase dietary astaxanthin.
Astaxanthin is a powerful antioxidant and anti-inflammatory compound. It’s made in nature by a tiny algae that sea animals like wild salmon, shellfish, and krill eat and then reflect its red/pink pigment in their own tissue. It has been shown to have neuroprotective properties as well as promote neurogenesis and plasticity (3). Additionally, it has demonstrated potential as a therapeutic agent in cardiovascular disease (4).
Wild sockeye salmon salad recipe
- 1 can of BPA-free wild sockeye salmon, drained (Wild Planet is a good brand)
- 1 tbsp capers
- 1 tbsp sundried tomatoes, chopped
- 1 celery stalk, chopped
- 4 cups of leafy greens (such as baby spinach, arugula, or romaine)
- Juice from ½ a lemon
- 2 tbsp extra virgin olive oil
- Salt and pepper to taste
1. Place salmon, capers, sundried tomatoes, lemon juice, olive oil, salt, and pepper in a bowl and mix well.
2. Serve a scoop over a bed of leafy greens and drizzle with olive oil and lemon juice or apple cider vinegar.