Thai-style Salmon Salad is a fresh, vibrant dish combining seared salmon with a zingy, spicy dressing and crunchy vegetables. Packed with flavors from herbs like coriander and mint, this salad is a healthy and satisfying meal. The combination of crispy vegetables and tender salmon, topped with a tangy fish sauce and lime dressing, makes this dish perfect for a light dinner or lunch. Ready in just 15 minutes, it’s ideal for busy weeknights or any time you want a delicious, nutrient-packed meal.

Full Recipe:

Ingredients

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

Directions

Prepare the Dressing: Place the chilli, garlic, and a pinch of salt in a mortar. Use a pestle to pound into a rough paste. In a small bowl, combine the paste with fish sauce, lime juice, and palm sugar. Stir to combine.
Cook the Salmon: Season the salmon fillets with salt. Heat the vegetable oil in a frying pan over high heat. Add the salmon fillets, pressing them gently with a saucepan lid to ensure they stay flat and prevent splattering. Cook for 2-3 minutes on each side, or until the salmon is cooked to your liking. Set the salmon aside to rest until cool enough to handle.
Assemble the Salad: In a large bowl, combine the sliced onion, cucumber, coriander, spring onion, and mint leaves. Flake the cooled salmon into large chunks and add it to the bowl. Pour the dressing over the salad and toss gently to combine. Optionally, sprinkle with chilli flakes for extra heat.
Serve: Serve immediately as a fresh and flavorful salad.

Nutrients (Per Serving)

Calories: 350 kcal
Carbohydrates: 10g
Protein: 30g
Fat: 22g
Fiber: 3g
Sodium: 850mg

The Bold Flavors of Thai-Style Dressing

What sets Thai-style Salmon Salad apart from other salads is its signature dressing, which is a perfect balance of salty, sour, sweet, and spicy. Made with fish sauce, lime juice, palm sugar, garlic, and chili, this dressing mirrors the key flavor elements in Thai cuisine. Fish sauce adds an umami richness, while lime juice provides a refreshing tartness that brightens the entire dish. The palm sugar lends a subtle sweetness, and the chili provides a delightful heat that can be adjusted based on personal preference. This dressing is the soul of the salad, tying together the fresh ingredients and bringing them to life with its vibrant flavors.

The Health Benefits of Salmon

Salmon is one of the healthiest fish you can eat, offering numerous health benefits. Rich in omega-3 fatty acids, salmon is known for its ability to support heart health, reduce inflammation, and promote brain function. It is also a great source of high-quality protein, which is essential for muscle repair, immune function, and overall body health. Additionally, salmon is packed with vitamins and minerals, including B vitamins, vitamin D, and selenium, all of which are important for maintaining healthy bodily functions. By incorporating salmon into this Thai-style salad, you not only add a delicious protein source but also boost the nutritional value of the dish.

The Role of Fresh Vegetables in Thai-Style Salmon Salad

One of the key elements of this salad is its abundance of fresh vegetables, which contribute both texture and nutrition. The crisp cucumber slices provide a cool contrast to the warm, seared salmon, while the thinly sliced onion adds a mild sharpness that complements the other ingredients. Spring onions (or scallions) bring a touch of pungency, and the mint leaves offer a burst of freshness that balances the richness of the salmon. Coriander (cilantro) adds a citrusy, slightly peppery flavor that ties all the ingredients together, making each bite a harmonious blend of flavors. The vegetables not only make the salad more satisfying but also add a variety of essential vitamins, minerals, and fiber, making this dish a wholesome and balanced meal.

How to Achieve the Perfect Seared Salmon

Achieving the perfect sear on your salmon fillets is an important part of this recipe. The key is to cook the salmon quickly at high heat, which creates a crispy, golden exterior while keeping the interior tender and moist. When cooking the salmon, be sure to press the fillets gently with a saucepan lid to ensure they stay flat and cook evenly. This also helps prevent any splattering from the hot oil. The salmon should be cooked for about 2-3 minutes on each side, or until it reaches your desired level of doneness. Once cooked, let the salmon rest before flaking it into chunks. This ensures the salmon retains its moisture and remains juicy, providing the perfect complement to the fresh salad.

Making the Dressing from Scratch

The dressing for Thai-style Salmon Salad is easy to make and can be prepared in just a few minutes. By using a mortar and pestle, you can pound the garlic, chili, and a pinch of salt into a rough paste, which releases the full flavors of the ingredients. Once the paste is ready, it is combined with the fish sauce, lime juice, and palm sugar to create a dressing that’s both savory and tangy with a touch of sweetness. This simple dressing elevates the dish, tying the flavors of the salad together with its bold and refreshing taste. Adjust the amount of chili according to your preference to make the dressing as spicy or mild as you like.

Serving and Enjoying Thai-Style Salmon Salad

Thai-style Salmon Salad is best enjoyed immediately after it’s assembled, as the freshness of the ingredients is key to its flavor. Once the salmon has cooled enough to handle, flake it into large chunks and gently toss it with the fresh vegetables. The dressing should be added last to ensure it evenly coats all the ingredients without making them soggy. For an extra kick, you can sprinkle some chili flakes on top, but this is optional depending on how much heat you prefer. The salad is perfect as a light lunch or dinner and is a great choice for those looking for a healthy meal that’s both satisfying and full of flavor. It can also be served as a starter or side dish to complement other Thai-inspired meals.

Why Thai-Style Salmon Salad Is Perfect for Busy Weeknights

One of the standout features of Thai-style Salmon Salad is its speed and simplicity. Ready in just 15 minutes, this dish is an excellent choice for busy weeknights when you want to prepare something healthy and delicious without spending too much time in the kitchen. The ingredients are easy to find, and the preparation involves little more than slicing vegetables, searing the salmon, and mixing together a few key ingredients for the dressing. This makes it a great option for anyone looking for a quick, nutritious meal that doesn’t compromise on flavor. The combination of fresh vegetables, healthy fish, and bold flavors makes it a satisfying option for those with limited time but a desire for a nourishing meal.

Customizing Your Thai-Style Salmon Salad

While the traditional recipe calls for salmon, there are many ways you can customize this dish based on your preferences or what you have available. If you prefer a different type of fish, such as tuna or mackerel, feel free to substitute it in place of the salmon. For a vegetarian or plant-based option, you could replace the fish with tofu or tempeh, both of which would pair well with the dressing and vegetables. If you’re looking to add more crunch or flavor, consider adding other vegetables like bell peppers, carrots, or radishes. Thai-style Salmon Salad is highly adaptable, and the dressing pairs well with many different ingredients, making it easy to tweak the recipe to suit your tastes.

Conclusion

In conclusion, Thai-style Salmon Salad is a vibrant, healthy dish that brings together the best of Thai flavors in a quick and easy meal. With its crispy vegetables, tender salmon, and tangy dressing, this salad is both satisfying and refreshing. Whether you’re looking for a light lunch, a quick dinner, or a flavorful appetizer, this dish is sure to impress with its bold, zesty flavors and nutritional benefits. Packed with omega-3 fatty acids, fresh vegetables, and aromatic herbs, it’s a meal that’s as good for your body as it is for your taste buds. Give it a try for your next meal, and enjoy the fresh, vibrant flavors of Thai cuisine right at home.

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