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This Kale Salmon Salad is a truly satisfying meal that leaves you energized and nourished. It combines perfectly cooked salmon with massaged kale, creamy avocado, and a zesty lemon-dill dressing. You’ll love this hearty and healthy kale salmon salad for a light dinner or easy meal prep.

Why You’ll Love This Kale Salmon Salad

Incredibly satisfying: Protein-rich salmon and healthy fats keep you full for hours.
Dreamy textures: Tender salmon, creamy avocado, crisp kale, and crunchy almonds.
Endlessly versatile: Swap nuts, change herbs, or add grains to customize.
Feel amazing: Loaded with omega-3s, vitamins, and antioxidants for a real glow.

Ingredients & Tools

2 salmon fillets (about 150 g each), skin-on or skinless
1 large bunch of curly kale, stems removed and leaves torn
1 ripe avocado, sliced
50 g flaked almonds, lightly toasted
1 small red onion, thinly sliced
Juice of 1 lemon
2 tbsp extra virgin olive oil
1 tbsp fresh dill, chopped
1 tsp honey or maple syrup
Salt and black pepper to taste

Tools: Mixing bowls, baking sheet, small jar with lid for dressing

Notes: Using fresh dill and good quality olive oil makes a difference. The dressing is simple, but fresh flavors shine through beautifully.

Nutrition (per serving)

Calories:	485 kcal
Protein:	28 g
Fat:	35 g
Carbs:	18 g
Fiber:	7 g

Serves: 2 | Prep Time: 15 minutes | Cook Time: 12 minutes | Total Time: 27 minutes

Before You Start: Tips & Ingredient Notes

Don’t skip massaging the kale. This step is crucial for transforming tough, bitter leaves into something tender and sweet. A little olive oil and lemon juice, plus a minute of rubbing, makes all the difference.
Choose your salmon wisely. Look for fillets that are bright in color, firm to the touch, and smell fresh—not fishy. Wild-caught salmon tends to have a richer flavor, but farmed works perfectly fine too.
Toast those almonds. Toasting the almonds unlocks their nutty flavor and adds an incredible crunch. You can do this in a dry pan over medium heat for 3–4 minutes, watching carefully so they don’t burn.
Make the dressing ahead. The lemon-dill dressing can be prepared up to a day in advance. In fact, letting it sit for a bit helps the flavors meld together even more.

How to Make Kale Salmon Salad

Step 1: Start by preparing your kale. Remove the tough stems and tear the leaves into bite-sized pieces. Place them in a large mixing bowl, drizzle with about half of the olive oil and a pinch of salt, then get in there with your hands! Massage the kale for 1–2 minutes until it darkens in color and feels softer. You’ll notice the volume reduces slightly—that’s exactly what you want.

Step 2: Now, make the dressing. In a small jar or bowl, combine the remaining olive oil, lemon juice, chopped dill, honey, and a good pinch of salt and pepper. Shake or whisk until well combined. The dressing should look slightly emulsified and have a vibrant, herbaceous aroma. Taste and adjust seasoning if needed—sometimes an extra squeeze of lemon does wonders.

Step 3: Preheat your oven to 200°C (400°F). Pat the salmon fillets dry with a paper towel and season both sides generously with salt and pepper. Place them on a baking sheet lined with parchment paper. If you like a crispier skin, place them skin-side down.

Step 4: Bake the salmon for 10–12 minutes, depending on thickness. You’re aiming for flaky, opaque flesh that still feels moist. A trick I use is to gently press the top—it should yield slightly but not feel mushy. Remove from the oven and let it rest for a couple of minutes before flaking.

Step 5: While the salmon is resting, assemble the salad. Add the sliced red onion and toasted almonds to the massaged kale. Pour about two-thirds of the dressing over the salad and toss well to coat everything evenly. The kale should glisten and smell wonderfully fresh.

Step 6: Divide the dressed kale mixture between two bowls. Top with slices of creamy avocado and the flaked salmon. Drizzle the remaining dressing over the top—this ensures every component gets that zesty kick. Finish with an extra crack of black pepper and maybe a sprinkle of fresh dill if you’re feeling fancy.

Storage & Freshness Guide

Fridge: Store assembled salad up to 1 day. For longer freshness, keep components separate: dressed kale (2–3 days), cooked salmon (2 days), add avocado when serving.
Freezer: Freeze cooked salmon alone up to 3 months. Thaw in fridge before using. Do not freeze assembled salad or avocado.
Reviving: If kale wilts, refresh with a splash of lemon juice and olive oil. Gently reheat salmon in a low oven or skillet with a drizzle of water to add moisture.

Serving Suggestions

Complementary Dishes

Garlic roasted new potatoes — Their crispy edges and soft centers add a comforting, carb-y element that pairs beautifully with the lightness of the salad.
Herbed quinoa or farro — For an extra boost of fiber and protein, serve the salad over a bed of fluffy grains. The herbs in the grain salad will echo the dill in the dressing.
Grilled asparagus — The smoky char on asparagus spears complements the richness of the salmon and adds another layer of texture.

Drinks

Crisp Sauvignon Blanc — Its citrusy, grassy notes cut through the richness of the salmon and mirror the lemon in the dressing perfectly.
Sparkling water with cucumber and mint — A refreshing, non-alcoholic option that cleanses the palate and keeps the meal feeling light.
Iced green tea with lemon — The subtle bitterness of green tea balances the salad’s flavors and adds an antioxidant boost.

Something Sweet

Lemon sorbet — A tangy, refreshing dessert that continues the citrus theme without feeling too heavy after such a vibrant meal.
Dark chocolate-covered almonds — A little nod to the almonds in the salad, but in dessert form. The bitterness of dark chocolate is a lovely contrast.
Fresh berry salad with a hint of mint — Simple, juicy, and light—the natural sweetness of berries is the perfect ending.

Top Mistakes to Avoid

Overcooking the salmon. Dry, chalky salmon can ruin the whole dish. Remember, it continues to cook a bit after you take it out of the oven, so err on the side of slightly underdone.
Skipping the kale massage. I’ve made this mistake before, and honestly, you end up chewing forever. Massaging tenderizes the leaves and makes them much more enjoyable to eat.
Drowning the salad in dressing. You can always add more, but you can’t take it away. Start with less, toss, and then add more if needed. You want the ingredients to shine, not swim.
Adding the avocado too early. If you mix the avocado into the salad ahead of time, it’ll turn brown and mushy. Add it just before serving to keep it pretty and intact.

Expert Tips

Tip: Let the salmon come to room temperature before cooking. This helps it cook more evenly, so you don’t end up with a overcooked outside and raw middle.
Tip: Use a microplane to zest a little lemon peel into the dressing. It adds an extra layer of citrus aroma that really elevates the whole dish.
Tip: If you’re meal-prepping, keep the components separate until you’re ready to eat. Store the dressed kale, flaked salmon, and avocado in their own containers, then assemble fresh.
Tip: For an extra flavor boost, marinate the salmon in a bit of the dressing for 15–20 minutes before cooking. It infuses the fish with herby, lemony goodness.

FAQs

Can I use a different type of fish?
Absolutely! This salad is very adaptable. Pan-seared tuna, grilled shrimp, or even flaked cooked trout would work beautifully. The key is using a firm, flavorful fish that won’t fall apart completely when tossed. Just adjust the cooking time accordingly—shrimp will only need a few minutes per side, for example.

How long will leftovers keep?
If you’ve already assembled the salad, it’s best eaten within a day. The kale holds up surprisingly well, but the avocado will brown and the salmon can dry out a bit. For longer storage, keep components separate: dressed kale for 2–3 days, cooked salmon for 2 days, and add fresh avocado when serving.

Can I make this salad vegan?
You sure can! Replace the salmon with seasoned chickpeas, crispy baked tofu, or even marinated tempeh. For the dressing, just swap the honey for maple syrup. You’ll still get a hearty, satisfying meal with plenty of protein and texture.

What if I don’t have fresh dill?
No worries—fresh parsley, tarragon, or even basil would be lovely substitutes. If you must use dried herbs, reduce the amount to about 1 teaspoon, but honestly, fresh herbs really make this dressing sing.

Is it okay to eat the kale stems?
You can, but they’re quite tough and fibrous. I prefer to remove them for a more pleasant texture. If you hate waste, finely chop the stems and pickle them for a tangy garnish, or blend them into a green smoothie.

Kale Salmon Salad

Cost Level $$

Category Salmon Recipes

Difficulty Medium

Cuisine American, mediterranean

Servings 2

Total Time 27 minutes

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Make this easy and healthy Kale Salmon Salad with flaky salmon, avocado, and a zesty dressing. Perfect for a quick, protein-packed lunch or dinner. Get the recipe!

Ingredients

For the Salad

2 salmon fillets (about 150 g each, skin-on or skinless)
1 large bunch curly kale (stems removed and leaves torn)
1 ripe avocado (sliced)
50 g flaked almonds (lightly toasted)
1 small red onion (thinly sliced)

For the Dressing

1 Juice of lemon
2 tbsp extra virgin olive oil
1 tbsp fresh dill (chopped)
1 tsp honey or maple syrup
1 Salt and black pepper (to taste)

Instructions

01
Start by preparing your kale. Remove the tough stems and tear the leaves into bite-sized pieces. Place them in a large mixing bowl, drizzle with about half of the olive oil and a pinch of salt, then get in there with your hands! Massage the kale for 1–2 minutes until it darkens in color and feels softer. You’ll notice the volume reduces slightly—that’s exactly what you want.
02
Now, make the dressing. In a small jar or bowl, combine the remaining olive oil, lemon juice, chopped dill, honey, and a good pinch of salt and pepper. Shake or whisk until well combined. The dressing should look slightly emulsified and have a vibrant, herbaceous aroma. Taste and adjust seasoning if needed—sometimes an extra squeeze of lemon does wonders.
03
Preheat your oven to 200°C (400°F). Pat the salmon fillets dry with a paper towel and season both sides generously with salt and pepper. Place them on a baking sheet lined with parchment paper. If you like a crispier skin, place them skin-side down.
04
Bake the salmon for 10–12 minutes, depending on thickness. You’re aiming for flaky, opaque flesh that still feels moist. A trick I use is to gently press the top—it should yield slightly but not feel mushy. Remove from the oven and let it rest for a couple of minutes before flaking.
05
While the salmon is resting, assemble the salad. Add the sliced red onion and toasted almonds to the massaged kale. Pour about two-thirds of the dressing over the salad and toss well to coat everything evenly. The kale should glisten and smell wonderfully fresh.
06
Divide the dressed kale mixture between two bowls. Top with slices of creamy avocado and the flaked salmon. Drizzle the remaining dressing over the top—this ensures every component gets that zesty kick. Finish with an extra crack of black pepper and maybe a sprinkle of fresh dill if you’re feeling fancy.