RESET360 with Camille McLaughlin
September Pick: Salads

Chopped Salmon and Avocado Salad

Slow-roasted salmon in big flakes over chopped romaine, fennel, radish, cherry tomatoes, and avocado, tossed in a lemon, dill, and caper vinaigrette.

Why you'll love Chopped Salmon and Avocado Salad

A chopped salad is one where everything is cut small enough that each forkful gets a little of it all: crisp romaine, sweet fennel, peppery radish, the last of the cherry tomatoes, creamy avocado, and big, tender flakes of salmon. Early September is when that list is easiest to fill, with tomatoes still sweet and fall fennel arriving at the market.

The salmon roasts low, at 275°F, and that gentle heat is what makes it silky. In a hot oven the outside of a fillet overcooks while the center catches up, and the white protein that seeps out tastes chalky. At a low temperature the fillet cooks evenly from edge to center and comes out moist and tender, so it breaks into large, glossy flakes. It is folded in last, so the flakes stay whole.

The vinaigrette is sharp with lemon and capers and soft with dill, and it soaks into the avocado and fennel. With salmon and avocado together, it is a salad that eats like a full meal and keeps well enough to pack.

Quick overview: This Chopped Salmon and Avocado Salad takes 20 min of hands-on time and about 1 hr in all and makes 4 servings, each about 3 cups. You'll need a sheet pan.

Jump to recipe

Chopped salad with flaked salmon, avocado, radish and cherry tomatoes
Prep 20 minCook 20 minChill 20 minTotal 1 hrServes 4Serving about 3 cupsYou'll need Sheet pan

Ingredients

  • 1 1/2 lb skinless salmon fillet, about 1 inch thick
  • 5 tbsp extra-virgin olive oil, divided
  • 1 tsp fine sea salt, divided
  • 1/2 tsp freshly ground black pepper
  • 3 tbsp fresh lemon juice
  • 1 tsp finely grated lemon zest
  • 1 small shallot, finely chopped
  • 1 1/2 tsp Dijon mustard Label: mustard seed, vinegar, water, and salt
  • 2 tbsp capers, rinsed and chopped Label: capers, water, vinegar, and salt
  • 3 tbsp chopped fresh dill
  • 2 romaine hearts, chopped
  • 1 small fennel bulb, cored and finely chopped, a few fronds saved
  • 6 radishes, chopped
  • 1 1/2 cups cherry tomatoes, quartered
  • 2 ripe avocados, diced
  • 2 tbsp chopped chives

Instructions

  1. Slow-roast the salmon: Heat the oven to 275°F (135°C). Lay the salmon on a parchment-lined sheet pan, rub it with 1 tablespoon of the olive oil, and season with 1/2 teaspoon of the salt and the pepper. Roast for 20 to 25 minutes, until the flesh flakes when pressed and the thickest part reads 145°F (63°C). The low oven cooks the fillet evenly, so it stays moist all the way through.
  2. Chill: Let the salmon cool on the pan for 10 minutes, then refrigerate it for 20 minutes, until cool. Cold salmon breaks into firm, neat flakes; warm salmon shreds.
  3. Make the vinaigrette: In a jar, combine the lemon juice, lemon zest, shallot, Dijon, capers, dill, and the remaining 1/2 teaspoon of salt. Let it sit for 5 minutes so the lemon softens the raw shallot, then add the remaining 4 tablespoons of olive oil, close the jar, and shake hard until thick and cloudy. The Dijon holds the oil and lemon together.
  4. Dress the avocado: Put the diced avocado in a small bowl and spoon 1 tablespoon of the vinaigrette over it, turning gently. The lemon keeps it from browning, and seasoning it on its own keeps it from mashing in the big toss.
  5. Chop and toss: In a large bowl, combine the romaine, fennel, radish, and cherry tomatoes. Pour over most of the remaining vinaigrette and toss until everything is coated. Cutting everything to about the same size is what lets each forkful hold a bit of every vegetable.
  6. Fold in the salmon: Break the salmon into large flakes and add them to the bowl with the avocado. Fold everything together two or three times with a large spoon, gently, so the flakes and avocado stay whole. Divide among plates, drizzle with the last of the vinaigrette, and scatter the chives and fennel fronds over the top.

Storage and leftovers

Store the roasted salmon, the chopped vegetables, and the vinaigrette separately in the refrigerator for up to 3 days, and dice the avocado and toss each salad when you are ready to eat.

A dressed salad is best within a few hours. For a packed lunch, put the vinaigrette in the bottom of a jar, then the sturdy vegetables, then the salmon, with the romaine and avocado on top, and shake it into a bowl at lunchtime.

Variations

  • Grilled salmon: Grill the fillet over medium heat, skin on, until 145°F (63°C), then flake it off the skin.
  • Creamy dressing: Whisk 2 tablespoons of whole-milk Greek yogurt into the vinaigrette for a creamier, ranch-like dressing.
  • Cucumber and celery: Use chopped cucumber and celery in place of the fennel and radish.
  • Canned salmon: Use two 6-oz cans of wild salmon with a label of salmon and salt, drained, and skip the roasting.

Notes and tips

  • Check for pin bones: Run your fingers along the fillet before roasting and pull out any small bones with tweezers or pliers.
  • Choose avocados that just give: An avocado that yields slightly to gentle pressure dices cleanly. A very soft one turns to mash in the bowl.
  • Roast ahead: Roast the salmon up to 2 days ahead. Kept covered in the refrigerator, it makes this a 15-minute lunch.
  • Rinse the capers: Rinsing washes off some of the brine, so the capers taste bright and briny without overpowering the salmon.

Nutrition and mindful eating

  • Salmon brings protein and the long-chain omega-3 fats, and slow-roasting keeps it moist and tender.
  • Avocado and olive oil add more real fat, which carries the lemon and dill and makes the salad satisfying enough to be a meal.
  • Romaine, fennel, radish, and tomatoes bring crunch, water, and fiber, and fiber with protein and fat is what keeps a salad from leaving you hungry an hour later.
  • Capers and dill bring big flavor in small amounts, so the salad needs very little added salt.
  • As you eat, notice the mix of textures in every forkful and how satisfied you feel by the end of the bowl, and check in through the afternoon: this salad should carry you 4 hours or more with steady energy.

Frequently asked questions

Have a question about this Chopped Salmon and Avocado Salad? Start here, with the questions people ask most.

Can I use leftover cooked salmon?

Yes. Any cooked salmon works, chilled and flaked. Leftover salmon keeps 3 days in the refrigerator.

Why roast salmon at such a low temperature?

Low heat cooks the fillet evenly from edge to center, so it stays moist and silky and breaks into large, tender flakes.

What does raw fennel taste like?

Crisp and juicy, with a light anise flavor that mellows once it is dressed. Chop it finely so it blends into the salad.

Can I make it ahead?

Yes, in parts. Roast the salmon, chop the vegetables, and make the vinaigrette up to 2 days ahead; add the avocado and toss just before eating.

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Tags: September Pick, Salads, American, Dairy-Free