Brain Food: Best Grilled Salmon Salads

Salmon is not only a great option among fish, but it also stands out as a superfood in itself. Among fish, salmon is listed as a “best choice” due to its low mercury content, but let’s take a look at the impressive list of some of nutrients that award salmon its superfood status:

• Vitamin D
• Selenium
• Protein
• Omega-3 fatty acids
• Iodine
• B-vitamins
• Choline

Is salmon good for the brain?

Yes! Salmon contains brain health boosting nutrients including the omega-3 fatty acids EPA & DHA, B-vitamins including B12, and choline.

Fish is included on the list of recommended foods for those following the Mediterranean, DASH, or MIND diet. The Mediterranean-DASH Intervention for Neurodegenerative Delay diet, or the MIND diet for short, combines portions of the DASH diet and the Mediterranean diet. The MIND diet has been shown to slow cognitive decline with aging.

Grilled Salmon Salad Ideas

Like other proteins, salmon is versatile and can be cooked a variety of ways, including on the grill.

Here’s a step-by-step guide from the Food Network on how to grill salmon.

Salmon Caesar Salad

1. Salmon Caesar Salad

IG: @happy_balancedlife

Caesar salad is actually one of my favorite dishes of all time. It’s most commonly served topped with grilled chicken or shrimp, but salmon would totally make a great addition. In fact, salmon is not the only fish you’ll find in a Caesar salad. Traditional versions will contain anchovies in the dressing.

Kelsey of @happy_balancedlife on Instagram decided to add tomatoes to hers.

Anchovies are a small fish that, like salmon, are a low mercury choice. They are also a source of omega-3 fatty acids. However, keep in mind the canned kind will have a higher sodium content compared to fresh anchovies or even canned sardines.

Here is another version of my beloved salad dish from Katie of @simple_spoonfuls on Instagram.

Great tip from Katie: “Take a few minutes to massage the Caesar dressing into the kale in order to really tenderize it - makes a world of difference.”

While romaine lettuce is a hallmark of Caesar salad, kale actually goes great with Caesar dressing! In recent years there have been a lot or recalls on romaine, so keep kale top of mind should you need a substitute. Perhaps the best reason to choose kale, though, is due to its health benefits. Kale is nutrient rich and contains a variety of vitamins including A & K1 and minerals including calcium & iron.

Greek Salmon Salad

2. Greek Salmon Salad

IG: @themediterraneandish

Greek salads are chock full of veggies—not just lettuce! Tomatoes, cucumbers, onions, bell peppers, olives and onions are usually in the mix. Suzy from @themediterraneandish on Instagram has us craving this Mediterranean dish.

We like how she uses Greek vinaigrette, which contains immune supporting herbs and spices such as oregano and garlic and has lemon which provides vitamin C and helps neutralize the strong fish flavor.

Salmon Niçoise Salad

3. Salmon Niçoise Salad

IG: @healthyseasonal

Salade niçoise is a salad dish originating from the French city of Nice that commonly features tuna as its star. This hearty version from @healthyseasonal’s Katie has salmon in the spotlight and also contains plenty of macronutrients, protein, carbohydrates and fat for a well-rounded meal.

If you are watching your starch intake, be sure to watch your portion size of potatoes. However, potato skins are a good source of minerals if they are grown in nutrient rich soil and can be a part of a healthy diet.

Asian Salmon Salad

4. Asian Salmon Salad

IG: @freshfitkitchen

One of my favorite ways to enjoy salmon is with a good soy sauce based marinade or a teriyaki sauce. Krysten from @freshfitkitchen on Instagram rests her Japanese-inspired salmon with topped with sesame seeds on a pre-made chopped salad kit, which can come in handy if you’re short on time.

While salads are a go-to healthy dish for many, they can get boring, especially if you’re using the same lettuce as the base over and over. Asian salads often utilize cabbage as part of the base which can help mix things up. Plus, cabbage is a great option to boost the nutrient profile of a salad dish. Cabbage is part of the cruciferous vegetable family and researchers have found that compounds found in them can play a role in cancer prevention.

Another component that makes a good salad is having a variety of textures. This Asian Salmon Salad, for example, has the crunch factor from wonton strips and almond slivers.

Lunch is served!

There are many reasons to add salmon to your favorite salad dish. Tag us on social media @LifeExtension so we can see your culinary creation!

References

• "Advice about Eating Fish For Women Who Are or Might Become Pregnant, Breastfeeding Mothers, and Young Children." U.S. Food & Drug Administration, December 2020, https://www.fda.gov/food/consumers/advice-about-eating-fish.
• Morris, Martha Clare et al. "MIND diet slows cognitive decline with aging." Alzheimers Dement. National Center for Biotechnology Information, National Library of Medicine, June 2015, https://pubmed.ncbi.nlm.nih.gov/26086182/
• "How to Grill Salmon." Food Network Kitchen, Food Network, July 2020, https://www.foodnetwork.com/how-to/articles/how-to-grill-salmon-a-step-by-step-guide.