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This Thai-style Salmon Salad is a light, healthy, and flavorful dish that combines seared salmon with fresh, crunchy vegetables and an aromatic, spicy dressing. The dressing is made from a mixture of garlic, chili, fish sauce, lime juice, and palm sugar, which adds a perfect balance of heat, tang, and sweetness to the salad. Ready in just 15 minutes, this is the perfect weeknight meal or refreshing lunch!

Full Recipe:

Ingredients

For the Salad:

2 x 200g (7.05 oz) skinless salmon fillets
1 tbsp vegetable oil
½ small onion, sliced
1 cucumber, sliced
¼ cup finely chopped coriander (cilantro)
¼ cup finely sliced spring onion (scallions)
½ cup mint leaves
Chilli flakes to taste (optional)
Sea salt

For the Dressing:

1 long red chili, sliced
1 small garlic clove
3 tbsp fish sauce
3 tbsp lime juice
2 tbsp shaved palm sugar

Directions

Make the Dressing:
In a mortar, add the chili, garlic, and a pinch of salt. Use a pestle to pound into a rough paste. Then, in a small bowl, combine the chili-garlic paste with fish sauce, lime juice, and palm sugar. Stir well and set aside.
Cook the Salmon:
Season the salmon fillets with salt. Heat a frying pan over high heat. Add the vegetable oil to the hot pan, then add the salmon fillets. Place a saucepan lid on top to gently press the fillets down and prevent splatter. Cook for 2-3 minutes on each side, or until the salmon is cooked to your liking. Remove from the pan and set aside to cool slightly.
Prepare the Salad:
In a large bowl, add the sliced onion, cucumber, coriander, spring onion, and mint leaves.
Assemble the Salad:
Flake the cooked salmon into large chunks and add it to the bowl. Pour the dressing over the salad and toss gently to combine. Optionally, sprinkle with chili flakes for an extra kick.
Serve:
Serve immediately as a light, flavorful meal.

Nutritional Value

Here’s an approximate breakdown of Thai-style Salmon Salad per serving (assuming the recipe makes 2 servings):

Per Serving:

Calories: 350-400 kcal
Protein: 30-35 grams
Fat: 25-30 grams
- Saturated Fat: 3-4 grams
- Monounsaturated Fat: 15-18 grams
- Polyunsaturated Fat: 3-5 grams
Carbohydrates: 10-12 grams
- Fiber: 2-3 grams
- Sugar: 6-8 grams
Cholesterol: 60-75 mg
Sodium: 800-900 mg (depending on the fish sauce used)
Potassium: 700-800 mg
Vitamin A: 400-500 IU
Vitamin C: 10-15 mg
Calcium: 50-70 mg
Iron: 2-3 mg

This Thai-style salmon salad provides a good amount of healthy fats, primarily from the salmon and the olive oil used to cook it. The fish sauce and lime juice in the dressing offer a salty, tangy kick, while the fresh vegetables add fiber, vitamins, and antioxidants. It’s a well-balanced, nutrient-packed dish.

The Salmon: Tender, Juicy, and Flavorful

The salmon fillets in this recipe are lightly seared in vegetable oil, creating a perfectly cooked piece of fish with a crispy exterior while maintaining a tender and juicy interior. The salmon’s natural richness pairs beautifully with the fresh, crisp vegetables and the tangy-spicy dressing. As the fish cools slightly, it’s flaked into large chunks that provide a satisfying protein base for the salad.

Salmon is an excellent source of high-quality protein and heart-healthy omega-3 fatty acids, making it a nutritious choice. It’s not only a great source of protein, but also supports brain health, reduces inflammation, and promotes cardiovascular health. The simple cooking method in this dish helps to retain the salmon’s natural flavor, making it the ideal choice for this fresh, flavorful salad.

The Vegetables: Crunchy, Fresh, and Nutrient-Packed

The vegetables in this salad add a refreshing contrast to the richness of the salmon. Sliced cucumber provides a cool, crisp texture, while thinly sliced onions add a touch of sharpness. The fresh herbs—coriander (cilantro), spring onions (scallions), and mint leaves—bring brightness and an herbaceous flavor that perfectly complement the richness of the fish and the tangy dressing.

These vegetables are also packed with nutrients. The cucumber is hydrating and rich in antioxidants, while the mint and coriander add not only flavor but also small amounts of vitamins and minerals like vitamin A and C. The fresh ingredients provide a perfect balance of textures and flavors, enhancing the overall dish.

The Dressing: Tangy, Sweet, and Spicy

The dressing for this Thai-style Salmon Salad is what gives the dish its bold and distinctive flavor. Made with fish sauce, lime juice, and palm sugar, it combines salty, tangy, and sweet elements to perfectly complement the freshness of the vegetables and the richness of the salmon.

The garlic and chili add depth and a subtle kick of heat to the dressing, creating a balance of savory, sweet, and spicy that’s a hallmark of Thai cuisine. The fish sauce, a staple in Thai cooking, contributes a salty umami flavor that ties all the ingredients together. Palm sugar is used to provide sweetness with a mild, caramel-like flavor that balances the sharpness of the lime and heat from the chili.

Making the dressing is simple: just pound the garlic and chili into a paste, mix with the fish sauce, lime juice, and palm sugar, and stir. The result is a vibrant, flavorful sauce that elevates the entire salad.

Assembling the Salad: Quick and Easy

Assembling the Thai-style Salmon Salad is quick and easy. Once the salmon is cooked and slightly cooled, simply flake it into large chunks and add it to a bowl with the prepared vegetables and herbs. Pour the dressing over the top and gently toss to combine. The salmon pieces should be well-coated with the dressing, and the vegetables should remain crisp and fresh.

This dish is meant to be served immediately after assembly to ensure the vegetables retain their crunch and the flavors are at their freshest. For a bit of extra flavor and heat, you can sprinkle some chili flakes on top before serving.

Serving Suggestions: A Perfect Meal

Thai-style Salmon Salad is a complete and balanced meal on its own, but it can also be paired with a side of steamed rice or quinoa to make it even more filling. The fresh and light nature of the salad makes it perfect for warm weather and can be served as a satisfying lunch or dinner.

It’s also great for meal prep—simply cook the salmon ahead of time and store the salad ingredients separately, so you can easily toss everything together for a quick meal throughout the week.

Why You Should Try Thai-style Salmon Salad

Thai-style Salmon Salad is a healthy, vibrant dish that’s full of bold flavors. It’s a perfect combination of protein-rich salmon, crisp vegetables, and a zesty dressing that’s light, yet satisfying. The quick preparation time makes it ideal for busy weeknights, and the freshness of the ingredients makes it a great option for warm-weather meals. With a perfect balance of savory, sweet, and spicy elements, this salad is sure to impress anyone who enjoys fresh, flavorful dishes.

Conclusion

If you’re looking for a healthy, flavorful meal that’s quick and easy to prepare, this Thai-style Salmon Salad is the perfect choice. The combination of tender salmon, fresh vegetables, and a tangy, spicy dressing creates a satisfying and delicious meal. Whether you’re cooking for yourself, preparing a lunch for the week, or serving guests, this vibrant salad is sure to become a favorite. Enjoy it as a complete meal or pair it with a side of grains for added heartiness.

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