Omega-3 Salmon & Cucumber Salad

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A refreshing salad with wild-caught salmon and hydrating cucumbers. This mediterranean-inspired salads (whole30) ready in about 23 minutes pairs wild-caught salmon fillet, cucumber, avocado for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 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.

Prep: 15 min Cook: 8 min Serves 1 Mediterranean cuisine 420 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat 6 oz salmon fillet dry with paper towels. Season both sides with 1/4 tsp sea salt.
  2. Step 2: Heat a non-stick skillet over medium-high heat. Add 1 tsp olive oil and cook salmon for 4 minutes per side until edges are crispy and internal temperature reaches 145°F.
  3. Step 3: Dice 1 large cucumber into 1/4-inch cubes and thinly slice 1/4 cup red onion. Halve 1/2 medium avocado and remove pit, then dice.
  4. Step 4: In a bowl, whisk 2 tbsp lemon juice, 1 tbsp olive oil, and 1 tbsp chopped dill. Add cucumber, red onion, avocado, and cooked salmon. Toss gently until evenly coated.

Frequently asked questions

How long does Omega-3 Salmon & Cucumber Salad take to make?

Total time is about 23 minutes (15 min prep + 8 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Omega-3 Salmon & Cucumber Salad?

Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.

Can I substitute ingredients in Omega-3 Salmon & Cucumber Salad?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Omega-3 Salmon & Cucumber Salad for a different number of people?

The recipe is written for 1 servings. Multiply each ingredient by (your serving target / 1). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Omega-3 Salmon & Cucumber Salad whole30?

Yes — this recipe is tagged whole30 based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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