Omega-3 Salmon & Chia Salad

By AislePrompt Editorial · Published 2026-04-04 · Updated 2026-04-04

Smoked salmon and chia seeds over kale with red bell pepper and cucumber, dressed in lemon juice and olive oil. This Mediterranean-inspired Whole30 recipe (anti-inflammatory), ready in about 11 minutes, pairs Smoked salmon, Chia seeds, Kale for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 1, so it slots cleanly into a Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 4 oz Smoked salmon
• 1 tbsp Chia seeds
• 2 cups Kale
• 1/4 cup diced Red bell pepper
• 1/4 cup diced Cucumber
• 1 tbsp Lemon juice
• 1 tsp Olive oil
• 1/2 tsp Apple cider vinegar

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Instructions

1. Step 1: Massage 2 cups chopped kale with 1/2 tsp olive oil and 1/4 tsp sea salt for 2 minutes to soften, then let sit for 10 minutes.
2. Step 2: Toast 1 tbsp chia seeds in a dry skillet over medium heat for 1 minute until fragrant, then stir into a small bowl with 2 tbsp cold water to form a gel.
3. Step 3: In a separate bowl, combine 1/4 cup diced red bell pepper, 1/4 cup diced cucumber, and 4 oz smoked salmon, then toss with 1 tbsp lemon juice, 1/2 tsp apple cider vinegar, and 1/2 tsp olive oil.
4. Step 4: Add the chia gel to the kale and toss well to coat, then top with the pepper-cucumber-salmon mixture and serve immediately.