Superfood Salmon Salad

Looking for a nourishing and satisfying meal that checks all the boxes? This Superfood Salmon Salad is a vibrant, protein-packed, meal-sized salad loaded with flavor and nutrition. Inspired by the Bonefish Grill favorite, it features perfectly cooked salmon fillets served over a bed of crisp greens, topped with sweet potato croutons, tangy pickled onions, crunchy pepitas, and a zesty lemon vinaigrette. It’s the perfect quick and healthy dinner idea that’s as easy to prep as it is to devour!

---

Why You’ll Love This Superfood Salmon Salad

• Nutritious and balanced – Packed with lean protein, healthy fats, and fiber-rich veggies.
• Meal prep-friendly – Prep components ahead of time for fast, weeknight assembly.
• Customizable – Easily adapt it for dairy-free, vegetarian, or low-carb lifestyles.
• Restaurant-inspired – A Bonefish Grill copycat made right at home, for less!

---

Salmon Health Benefits

Salmon is one of the best superfoods you can eat. It’s rich in omega-3 fatty acids, high-quality protein, and loaded with vitamins like B12, D, and selenium. Studies suggest that eating salmon regularly may support brain health, reduce inflammation, and promote heart health. While wild-caught salmon tends to be leaner and more nutrient-dense, both wild and farmed options offer excellent benefits—choose what fits your budget and availability.

---

Ingredients You’ll Need

For the Salad:

• Salmon fillets – Wild-caught or farmed, both work great.
• Avocado oil – For pan-searing the salmon until golden and crispy.
• Sea salt & black pepper – Simple seasoning to enhance flavor.
• Baby kale + romaine – Or use your favorite leafy greens.
• Sweet potato croutons – A fun, healthy twist on traditional croutons.
• Avocado – Creamy texture and heart-healthy fats.
• Pickled red onions – Bright, tangy, and super easy to make.
• Feta cheese – Adds tang and creaminess (use vegan feta for dairy-free).
• Pepitas (pumpkin seeds) – Crunchy, protein-rich topping.

For the Lemon Vinaigrette:

• Apple cider vinegar
• Olive oil
• Lemon juice
• Dijon mustard
• Maple syrup or honey
• Garlic, oregano, salt & pepper

---

How to Make Superfood Salmon Salad

1. Cook the Salmon:
   Season salmon fillets with salt and pepper. Sear in avocado oil over medium-high heat until golden and cooked through (about 4–5 minutes per side).
2. Assemble the Salad:
   In a large bowl or plate, layer romaine and baby kale. Add sweet potato croutons, avocado slices, pickled onions, crumbled feta, and pepitas.
3. Top and Dress:
   Place salmon on top, drizzle with homemade lemon vinaigrette, and enjoy immediately.

---

Make It Your Own

• Dairy-free/vegan? Use vegan feta or omit it.
• Try other greens like spinach, arugula, or mixed spring greens.
• Add extra veggies like cucumber, bell pepper, cabbage, or broccoli.
• Swap salmon with tofu, tempeh, or chickpeas for a vegetarian version.
• Use a different dressing like red wine vinaigrette or balsamic dressing.
• Top with nuts like almonds or walnuts instead of pepitas.
• Sprinkle in fresh herbs like chives, dill, or parsley for added flavor.

---

Meal Prep Tips

Short on time? Prep these parts ahead:

• Sweet potato croutons – Roast and store for up to 3 days.
• Pickled onions – Lasts up to 1 week in the fridge.
• Lemon vinaigrette – Mix in advance and store in a jar for up to 5 days.

---

This Superfood Salmon Salad is everything you want in a healthy, weeknight dinner—easy, delicious, and full of feel-good ingredients. Give it a try and feel nourished with every bite!

Everything You Need to Make Superfood Salmon Salad

To make this salad as seamless (and enjoyable!) as possible, here are a few kitchen tools we personally find super helpful. These essentials make prep easier, cooking smoother, and cleanup a breeze—perfect for this recipe and everyday meals!

🥘 Our Go-To Skillet

Lodge 15-Inch Cast Iron Pre-Seasoned Skillet
This heavyweight skillet is perfect for searing salmon to golden perfection. It holds heat like a champ and works great on the stove or in the oven.

🥗 Smart Food Storage

OXO Good Grips 16-Piece Glass Smart Seal Container Set
Whether you're prepping sweet potato croutons ahead or saving leftovers, these airtight containers keep everything fresh and organized.

🥄 Easy Measuring

OXO 3-Piece Angled Measuring Cup Set
We love these for mixing up vinaigrettes and getting accurate measurements without the mess. The angled design makes it easy to read while pouring.

🌟 More Recipes You’ll Love

Craving more delicious ideas? Don’t miss these crowd-pleasing recipes—easy, fun, and packed with flavor!

• 🍩 Air Fryer Donuts – Fluffy, golden, and ready in minutes—no oil, no fuss.
• 🍔 Spinach & Feta Turkey Burgers – Juicy, protein-packed burgers loaded with flavor (and secretly healthy!).
• 🍜 Ramen Carbonara – This viral mashup of ramen + creamy carbonara is the comfort food you didn’t know you needed.
• 🥞 Eggless Crêpes – Thin, tender, and totally egg-free. Perfect for sweet or savory fillings!
• 🧈 Butter Swim Biscuits – Buttery, golden, and impossibly fluffy—these Southern-style biscuits are next-level good.
• 🍦 Viral Cottage Cheese Ice Cream – Yes, it's trending. Yes, it’s actually amazing. High protein and totally satisfying.
• 🌽 Charred Corn Salad – Smoky, zesty, and bursting with summer flavor—your BBQ side just got an upgrade.

{ "@context": "https://schema.org/", "@type": "Recipe", "name": "Superfood Salmon Salad", "image": [ "https://recipita.com/wp-content/uploads/2025/05/easy-air-fryer-salmon-recipe.jpg", "https://recipita.com/wp-content/uploads/2025/05/healthy-salmon-salad-meal-prep.jpg", "https://recipita.com/wp-content/uploads/2025/05/vegan-sweet-potato-croutons.jpg", "https://recipita.com/wp-content/uploads/2025/05/lemon-vinaigrette-dressing-recipe.jpg", "https://recipita.com/wp-content/uploads/2025/05/pickled-red-onions-for-salads.jpg" ], "description": "Looking for a light yet satisfying meal that’s loaded with flavor and nutrients? This Superfood Salmon Salad has it all—perfectly seared salmon, crunchy sweet potato croutons, pickled onions, fresh greens, and a zesty lemon vinaigrette. It's everything you need in a hearty salad—high-protein, fiber-rich, and full of healthy fats. Whether you're meal-prepping for the week or whipping up a quick weeknight dinner, this salad delivers on taste, texture, and superfood goodness. One bite and you'll see why it's going viral!", "keywords": "easy air fryer salmon recipe, healthy salmon salad meal prep, vegan sweet potato croutons, lemon vinaigrette dressing recipe, pickled red onions for salads, superfood salmon salad, healthy dinner recipes, air fryer recipes, meal prep ideas, salmon health benefits", "author": { "@type": "Person", "name": "Recipita" }, "datePublished": "2025-05-24", "prepTime": "PT15M", "cookTime": "PT40M", "totalTime": "PT55M", "recipeCategory": "appetizer", "recipeCuisine": "American", "recipeYield": "2", "nutrition": { "@type": "NutritionInformation", "servingSize": "2", "calories": "476 cal", "fatContent": "5 g" }, "recipeIngredient": [ "2–4 oz salmon fillets – Wild-caught preferred, but farmed works too!", "1 tablespoon avocado oil – Helps sear the salmon perfectly", "Sea salt & freshly ground black pepper – To season the salmon.", "4 cups baby kale + romaine (or spring mix)", "2 cups sweet potato croutons – For crunch and smart carbs.", "½ avocado, sliced – Creamy, satisfying healthy fats.", "¼ cup pickled red onions – Adds tangy zip and beautiful color.", "¼ cup crumbled feta – Optional for a touch of tangy richness.", "2 tablespoons pepitas – Crunchy pumpkin seeds for added texture.", "Lemon vinaigrette dressing – Bright and zesty to bring it all together." ], "recipeInstructions": [{ "@type": "HowToStep", "name": "Make pickled red onions, the lemon vinaigrette dressing and bake your sweet potato croutons.", "text": "Make pickled red onions, the lemon vinaigrette dressing and bake your sweet potato croutons.", "url": "https://recipita.com/recipe/superfood-salmon-salad/", "image": "https://recipita.com/wp-content/uploads/2025/05/healthy-salmon-salad-meal-prep.jpg" },{ "@type": "HowToStep", "name": "Season salmon filets with sea salt and ground pepper. Heat oil in a large skillet (a cast-iron works great) over medium-high heat. Place salmon in pan, skin side up for about 4 minutes or until the flesh is golden brown. Turn and cook until salmon is medium-rare, about 4 more minutes.", "text": "Season salmon filets with sea salt and ground pepper. Heat oil in a large skillet (a cast-iron works great) over medium-high heat. Place salmon in pan, skin side up for about 4 minutes or until the flesh is golden brown. Turn and cook until salmon is medium-rare, about 4 more minutes.", "url": "https://recipita.com/recipe/superfood-salmon-salad/", "image": "https://recipita.com/wp-content/uploads/2025/05/vegan-sweet-potato-croutons.jpg" },{ "@type": "HowToStep", "name": "In a salad bowl, toss greens with sweet potato croutons, pickled red onions, feta and pepitas.", "text": "In a salad bowl, toss greens with sweet potato croutons, pickled red onions, feta and pepitas.", "url": "https://recipita.com/recipe/superfood-salmon-salad/", "image": "https://recipita.com/wp-content/uploads/2025/05/lemon-vinaigrette-dressing-recipe.jpg" },{ "@type": "HowToStep", "name": "Divide between 2 plates. Top salad with salmon and avocado. Then drizzle with the lemon vinaigrette. Season with additional salt and pepper, to taste.", "text": "Divide between 2 plates. Top salad with salmon and avocado. Then drizzle with the lemon vinaigrette. Season with additional salt and pepper, to taste.", "url": "https://recipita.com/recipe/superfood-salmon-salad/", "image": "https://recipita.com/wp-content/uploads/2025/05/pickled-red-onions-for-salads.jpg" }], "aggregateRating": { "@type": "AggregateRating", "ratingValue": "5", "bestRating": "5", "worstRating": "0", "ratingCount": "18", "reviewCount": "18" }, "review": [{ "@type": "Review", "name": "Freya Johansson", "reviewBody": "This superfood salmon salad is incredible! The air fryer salmon came out perfectly crispy, and the lemon vinaigrette dressing ties everything together. Great for a light and healthy dinner.", "reviewRating": { "@type": "Rating", "ratingValue": "5", "bestRating": "5", "worstRating": "0" }, "datePublished": "2024-01-24", "author": {"@type": "Person", "name": "Mary Licon"}, "publisher": {"@type": "Organization", "name": "Recipita"} },{ "@type": "Review", "name": "Daniel Carter", "reviewBody": "Hands down one of the best healthy salmon salad meal prep recipes I’ve tried. The sweet potato croutons are genius — vegan-friendly and super flavorful. Will be making this on repeat!", "reviewRating": { "@type": "Rating", "ratingValue": "5", "bestRating": "5", "worstRating": "0" }, "datePublished": "2024-01-24", "author": {"@type": "Person", "name": "Mary Licon"}, "publisher": {"@type": "Organization", "name": "Recipita"} },{ "@type": "Review", "name": "Sofia Rossi", "reviewBody": "I loved the balance of flavors in this superfood salad. The pickled red onions for salads were a great touch, and the salmon cooked in the air fryer was fast and delicious. Healthy and filling!", "reviewRating": { "@type": "Rating", "ratingValue": "5", "bestRating": "5", "worstRating": "0" }, "datePublished": "2025-05-22", "author": {"@type": "Person", "name": "Mary Licon"}, "publisher": {"@type": "Organization", "name": "Recipita"} },{ "@type": "Review", "name": "Alex Mülle", "reviewBody": "A beautiful mix of textures and nutrients. The air fryer salmon is a game changer — so quick and juicy. Perfect if you're looking for healthy dinner recipes that actually taste good.", "reviewRating": { "@type": "Rating", "ratingValue": "5", "bestRating": "5", "worstRating": "0" }, "datePublished": "2024-07-19", "author": {"@type": "Person", "name": "Mary Licon"}, "publisher": {"@type": "Organization", "name": "Recipita"} },{ "@type": "Review", "name": "Isabelle Clarke", "reviewBody": "This salad is packed with flavor and feels so nourishing. The vegan sweet potato croutons added a perfect crunch, and the salmon health benefits make it a smart choice for meal prep.", "reviewRating": { "@type": "Rating", "ratingValue": "5", "bestRating": "5", "worstRating": "0" }, "datePublished": "2024-10-02", "author": {"@type": "Person", "name": "Mary Licon"}, "publisher": {"@type": "Organization", "name": "Recipita"} },{ "@type": "Review", "name": "Lukas Andersen", "reviewBody": "What a clever mix of superfoods! The lemon vinaigrette dressing recipe is going into my regular rotation — so zesty and light. Plus, the salmon made in the air fryer was spot on.", "reviewRating": { "@type": "Rating", "ratingValue": "5", "bestRating": "5", "worstRating": "0" }, "datePublished": "2024-10-16", "author": {"@type": "Person", "name": "Mary Licon"}, "publisher": {"@type": "Organization", "name": "Recipita"} },{ "@type": "Review", "name": "Emily Dubois", "reviewBody": "Such a lovely and easy air fryer salmon recipe! I paired it with the salad for lunch and felt energized all afternoon. It’s perfect for meal prep ideas that don’t get boring.", "reviewRating": { "@type": "Rating", "ratingValue": "5", "bestRating": "5", "worstRating": "0" }, "datePublished": "2024-10-02", "author": {"@type": "Person", "name": "Mary Licon"}, "publisher": {"@type": "Organization", "name": "Recipita"} },{ "@type": "Review", "name": "Henrik Nilsson", "reviewBody": "I made this last night for dinner and it was perfect. Healthy, colorful, and packed with omega-3s. The salmon health benefits are just a bonus — it tastes amazing!", "reviewRating": { "@type": "Rating", "ratingValue": "5", "bestRating": "5", "worstRating": "0" }, "datePublished": "2024-07-31", "author": {"@type": "Person", "name": "Mary Licon"}, "publisher": {"@type": "Organization", "name": "Recipita"} },{ "@type": "Review", "name": "Amelia Foster", "reviewBody": "I’ve never thought to use pickled red onions for salads until now — what a great addition! The sweet potato croutons and salmon were the stars of this superfood salad.", "reviewRating": { "@type": "Rating", "ratingValue": "5", "bestRating": "5", "worstRating": "0" }, "datePublished": "2024-08-28", "author": {"@type": "Person", "name": "Mary Licon"}, "publisher": {"@type": "Organization", "name": "Recipita"} },{ "@type": "Review", "name": "Thomas Becker", "reviewBody": "Love how easy this was to throw together. The air fryer made the salmon super crispy, and the lemon vinaigrette was fresh and tangy. Great for busy weeknights or healthy lunch prep.", "reviewRating": { "@type": "Rating", "ratingValue": "5", "bestRating": "5", "worstRating": "0" }, "datePublished": "2024-10-01", "author": {"@type": "Person", "name": "Mary Licon"}, "publisher": {"@type": "Organization", "name": "Recipita"} },{ "@type": "Review", "name": "Max Svensson", "reviewBody": "As someone who tracks macros, this superfood salmon salad is perfect. High protein, low carb, and incredibly satisfying. The air fryer salmon is quick and keeps the kitchen cool — bonus!", "reviewRating": { "@type": "Rating", "ratingValue": "5", "bestRating": "5", "worstRating": "0" }, "datePublished": "2024-12-18", "author": {"@type": "Person", "name": "Mary Licon"}, "publisher": {"@type": "Organization", "name": "Recipita"} },{ "@type": "Review", "name": "Katie Evans", "reviewBody": "This healthy salmon salad meal prep has become my go-to post-workout lunch. It’s light, energizing, and the lemon vinaigrette dressing adds the perfect zesty finish. Ideal for fitness goals.", "reviewRating": { "@type": "Rating", "ratingValue": "5", "bestRating": "5", "worstRating": "0" }, "datePublished": "2024-08-29", "author": {"@type": "Person", "name": "Mary Licon"}, "publisher": {"@type": "Organization", "name": "Recipita"} },{ "@type": "Review", "name": "Tomasz Kowalski", "reviewBody": "Loved it! The combination of air fryer salmon and sweet potato croutons makes for a clean and balanced meal. This is a great option for anyone looking for high-protein meal prep ideas.", "reviewRating": { "@type": "Rating", "ratingValue": "5", "bestRating": "5", "worstRating": "0" }, "datePublished": "2024-11-15", "author": {"@type": "Person", "name": "Mary Licon"}, "publisher": {"@type": "Organization", "name": "Recipita"} },{ "@type": "Review", "name": "Chloe Martin", "reviewBody": "Finally, a superfood salmon salad that doesn’t taste like rabbit food! It’s full of flavor, healthy fats, and nutrients. Perfect for keeping energy levels high through long training days.", "reviewRating": { "@type": "Rating", "ratingValue": "5", "bestRating": "5", "worstRating": "0" }, "datePublished": "2024-12-27", "author": {"@type": "Person", "name": "Mary Licon"}, "publisher": {"@type": "Organization", "name": "Recipita"} },{ "@type": "Review", "name": "Filip Novak", "reviewBody": "I meal prepped this on Sunday and it held up great all week. The pickled red onions for salads add a tangy punch, and it’s loaded with nutrients. Perfect for a lean, clean diet.", "reviewRating": { "@type": "Rating", "ratingValue": "5", "bestRating": "5", "worstRating": "0" }, "datePublished": "2024-10-04", "author": {"@type": "Person", "name": "Mary Licon"}, "publisher": {"@type": "Organization", "name": "Recipita"} },{ "@type": "Review", "name": "Ellie Hughes", "reviewBody": "Fitness food can be boring — but not this! The healthy salmon and fresh lemon vinaigrette make this dish a total win. I doubled the recipe for easy lunches throughout the week.", "reviewRating": { "@type": "Rating", "ratingValue": "5", "bestRating": "5", "worstRating": "0" }, "datePublished": "2024-10-31", "author": {"@type": "Person", "name": "Mary Licon"}, "publisher": {"@type": "Organization", "name": "Recipita"} },{ "@type": "Review", "name": "Niko Laine", "reviewBody": "This recipe checks all the boxes: healthy, easy, and high in protein. I love using the air fryer for salmon — faster and cleaner. A solid option for anyone tracking fitness nutrition.", "reviewRating": { "@type": "Rating", "ratingValue": "5", "bestRating": "5", "worstRating": "0" }, "datePublished": "2022-11-21", "author": {"@type": "Person", "name": "Mary Licon"}, "publisher": {"@type": "Organization", "name": "Recipita"} },{ "@type": "Review", "name": "Annika Vogel", "reviewBody": "I’m training for a marathon and need meals that fuel recovery. This superfood salmon salad delivers — omega-3s, healthy carbs, and plant-based crunch from those sweet potato croutons.", "reviewRating": { "@type": "Rating", "ratingValue": "5", "bestRating": "5", "worstRating": "0" }, "datePublished": "2024-10-30", "author": {"@type": "Person", "name": "Mary Licon"}, "publisher": {"@type": "Organization", "name": "Recipita"} }] } { "@context": "https://schema.org", "@type": "BlogPosting", "mainEntityOfPage": { "@type": "WebPage", "@id": "https://recipita.com/recipe/superfood-salmon-salad/" }, "headline": "Superfood Salmon Salad", "description": "Looking for a light yet satisfying meal that’s loaded with flavor and nutrients? This Superfood Salmon Salad has it all—perfectly seared salmon, crunchy sweet potato croutons, pickled onions, fresh greens, and a zesty lemon vinaigrette. It's everything you need in a hearty salad—high-protein, fiber-rich, and full of healthy fats. Whether you're meal-prepping for the week or whipping up a quick weeknight dinner, this salad delivers on taste, texture, and superfood goodness. One bite and you'll see why it's going viral!", "image": [ "https://recipita.com/wp-content/uploads/2025/05/easy-air-fryer-salmon-recipe.jpg", "https://recipita.com/wp-content/uploads/2025/05/healthy-salmon-salad-meal-prep.jpg", "https://recipita.com/wp-content/uploads/2025/05/vegan-sweet-potato-croutons.jpg", "https://recipita.com/wp-content/uploads/2025/05/lemon-vinaigrette-dressing-recipe.jpg", "https://recipita.com/wp-content/uploads/2025/05/pickled-red-onions-for-salads.jpg" ], "author": { "@type": "Person", "name": "Mary Licon", "url": "https://recipita.com/about/" }, "publisher": { "@type": "Organization", "name": "Recipita", "logo": { "@type": "ImageObject", "url": "https://recipita.com/wp-content/uploads/2025/04/cropped-Untitled-design-8-1-1.png" } }, "datePublished": "2025-05-24T08:00:00+00:00", "dateModified": "2025-05-24T08:00:00+00:00" }