Wild Salmon & Zucchini Noodle Salad
A refreshing, omega-3-rich salad with seared salmon and zucchini noodles to combat skin inflammation and breakouts. This mediterranean-inspired seafood (anti-inflammatory) ready in about 27 minutes pairs wild-caught salmon fillet, medium zucchini, extra-virgin olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 345 calories and feeds 1, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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
- 5 oz wild-caught salmon fillet
- 2 medium zucchini
- 1 tbsp extra-virgin olive oil
- 1/2 lemon
- 1 tsp dill
- 1/4 tsp sea salt
Instructions
- Step 1: Use a spiralizer to create thin zucchini noodles from 2 medium zucchinis. Toss with 1/4 tsp sea salt and let sit for 5 minutes to draw out excess moisture, then pat dry with paper towels.
- Step 2: Heat 1 tbsp extra-virgin olive oil in a skillet over medium-high heat. Season 5 oz salmon fillet with 1/4 tsp sea salt and 1 tsp dill, then place skin-side down and cook for 4 minutes until crispy. Flip and cook 3 more minutes until opaque and flaky.
- Step 3: Toss 2 oz cooked zucchini noodles with 1 tbsp olive oil and juice from 1/2 lemon. Top with flaked salmon, drizzle with remaining lemon juice, and sprinkle with extra dill.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Wild Salmon & Zucchini Noodle Salad take to make?
Total time is about 27 minutes (20 min prep + 7 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 Wild Salmon & Zucchini Noodle Salad?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep wild-caught salmon fillet from drying out.
Can I substitute ingredients in Wild Salmon & Zucchini Noodle 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 Wild Salmon & Zucchini Noodle 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.
What goes well with Wild Salmon & Zucchini Noodle Salad?
Mediterranean seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
What others are saying
- ★★★★☆
Good flavors but the sauce was a bit thin. I'd reduce it longer.
- ★★★★☆
Very good for a 7-minute recipe. Would bump up the spice level though.
- ★★★★☆
Very good for a 7-minute recipe. Would bump up the spice level though.
