American · lunch, dinner
Avocado Salmon Salad with Lemon Dill Dressing
Video by Natashas Kitchen on YouTube · Open on YouTube
- Keto (5.7 g net carbs a serve)
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish. Check labels on stock, sauces and spice mixes.
Each serve gives about 2.3 g of omega-3 fats, mostly from the salmon, plus 23 g protein and half a day's vitamin D. Avocado, romaine and cucumber add 7 g of fibre and potassium, all for under 6 g net carbs.
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Ingredients 14
Method
Tap a time to watch that step in the video.
- Make the dressing: stir together the lemon juice, extra-virgin olive oil, 1 tsp sea salt, ⅛ tsp pepper and the chopped dill. 0:20
- Pat the salmon dry and season both sides with the garlic salt and pepper. 0:56
- Heat ½ tbsp oil in a large non-stick pan over medium heat and cook the salmon 3–4 minutes per side until golden and cooked through. Spoon about 1 tsp of the dressing over each fillet and let them cool to room temperature. 1:13
- Put the chopped romaine, cucumber, radishes, red onion and avocado in a large salad bowl. 1:39
- Set the salmon on top (or break it up and toss it through), drizzle with all the remaining dressing and toss gently just before serving. 2:33
Tip. Serves 4. Cook the salmon ahead and keep the dressing separate for packed lunches; add the avocado just before eating so it doesn't brown.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 5%
- Protein 22%
- Fat 73%
Fits keto: 5.7 g net carbs a serve, with 73% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High144%
2.3 g a serve, mostly from salmon fillets (91%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B12 High106%
2.5 µg a serve, mostly from salmon fillets (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin K High85%
102 µg a serve, mostly from romaine lettuce (70%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Selenium High70%
38 µg a serve, mostly from salmon fillets (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D High50%
10 µg a serve, mostly from salmon fillets (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Folate High49%
195 µg a serve, mostly from romaine lettuce (49%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B6 High49%
0.8 mg a serve, mostly from salmon fillets (65%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E High44%
6.7 mg a serve, mostly from salmon fillets (49%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A High41%
373 µg a serve, mostly from romaine lettuce (82%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C High26%
23 mg a serve, mostly from avocados (32%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Potassium High22%
1010 mg a serve, mostly from avocados (36%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source16%
69 mg a serve, mostly from salmon fillets (40%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron Source10%
1.8 mg a serve, mostly from romaine lettuce (38%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc Source10%
1.1 mg a serve, mostly from avocados (40%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
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Calcium5%
64 mg a serve, mostly from romaine lettuce (36%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Natashas Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.