Recipe: Wild Salmon Salad with Fresh Herbs


Aug 28
wild salmon salad, fresh herbs

Starting in late May through October, fresh wild salmon is available. This Wild Salmon Salad with Fresh Herbs is a recipe I use all the time!

I am so in love with this fish that I eat it almost every day. There are several ways to prepare it and this salmon salad with fresh herbs is one of my favorite!

Of course you want to cook the fish first before making the salad. I generally put it on the grill following this recipe for Grilled Wild Salmon.

Full of EPA and DHA

Salmon is brimming with omega 3 fatty acids (EPA and DHA). These are essential fatty acids which means that they must be eaten – our bodies do not make them. As you probably know, EPA and DHA have healthy anti-inflammatory properties and are very important for healthy cell membranes.

Salmon has a unique protein and amino acid composition that makes it very easy to digest. This fish contains short protein molecules called peptides that have anti-inflammatory properties. Salmon also provides significant amounts of the antioxidant amino acid taurine.

Vitamin D and Astaxanthin in Wild Salmon

Other nutrients obtained from wild salmon are vitamin D and astaxanthin. Vitamin D has bone building, anti-cancer and immune protective benefits.

Astaxanthin is the powerfully anti-inflammatory, carotenoid-class antioxidant that gives wild salmon its vibrant red-orange color. Salmon is also a very good source of niacin, phosphorus, magnesium and B6.

In one 4 ounce serving of WILD salmon, you can get as much as 2 grams of EPA/DHA. If you eat that twice a week you would not need to take any supplements for these important fatty acids.

These omega 3 fats are protective to the heart and brain and protective against other diseases of inflammation such as cardiovascular disease, Alzheimer’s and rheumatoid arthritis.

However it is wild salmon, not farmed salmon that provides these vital nutrients.

Farmed Fish Are Fed Poor Quality Grains and Bad Fats

Farmed fish are fed a diet high in poor quality grains, which are high in omeda 6 fatty acids – the fats that drive inflammation. Additionally, the grains are certainly not organic (unless you are buying organicaly raised farmed fish). If the grains are not organic, they are doused with lots of glyphosate herbicide, which gets into the fish via their food supply.

Studies have shown that the saying “you are what you eat” also applies to fish. It is clear that feeding fish an unnatural diet, changes the composition of their bodies.

When fed unnatural grains and cheap, highly refined polyunsaturates like linseed and rapeseed oil, the valuable oils that the fish produce in their flesh is reduced and actually becomes a dangerous, atherosclerotic producing food.

The farming industry tries to rectify that by feeding fish oils to the fish in the last 20 weeks before harvest, but this still does not correct the poor balance of omega 3 to omega 6 produced by the diet of grains and cheap oils previously given.

Eat Only Wild Salmon

The season for wild salmon generally starts in May and can run through November. Your local fish market is a good place to start foraging for wild salmon. Frozen salmon can be obtained all year from various vendors of high quality fish.

Here is a recipe that is bursting with nutrients between the wild salmon, good fats and the fresh herbs.

Serve it with sliced avocado or tomato or cold the next day.







Wild Salmon Salad with Fresh Herbs and Dijon Mayonnaise

wild salmon salad, fresh herbs
  • Author: Dr. Jill
  • Prep Time: 10
  • Total Time: 10
  • Yield: 1 pound



  1. Chop up the cooked salmon by hand (make sure the skin is off) or use a mini processor to get to a fine consistency and transfer to a bowl
  2. Add the fresh herbs, celery, salt and pepper and mix by hand
  3. Add the Dijon mustard and avocado mayonnaise and mix by hand
  4. Serve or store in the refrigerator for later










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