Salmon and avocado are two superfoods that are nutritious on their own but when eaten together they make an even more powerful combination. In this article, we’ll explore the benefits of pairing salmon and avocado, look at some delicious recipe ideas, and answer common questions about eating these two foods together.
Why Eat Salmon and Avocado Together?
There are several reasons why eating salmon and avocado together is an excellent idea
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Complementary nutrients: Salmon is rich in omega-3 fatty acids, B vitamins, selenium, and high-quality protein. Avocados provide fiber, potassium, vitamin K, vitamin E, and healthy monounsaturated fats. Eating them together gives you a broad nutritional boost.
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Heart health support Both salmon and avocado contain nutrients that are great for cardiovascular health. The omega-3s in salmon help reduce inflammation and lower triglycerides. Avocados contain oleic acid which has been linked to reduced blood pressure.
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Joint and brain health: The anti-inflammatory omega-3s in salmon combined with the antioxidant vitamins E and K from avocados offer benefits for joint, bone, and cognitive health.
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Skin health: Vitamins C and E in avocados and omega-3s in salmon provide nourishment for healthy, glowing skin.
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Satiety: The fiber and healthy fats in avocado alongside the protein in salmon promote satiety, keeping you full and satisfied.
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Flavor and texture contrast: The rich, creamy avocado complements the flaky, savory salmon beautifully. The combo just works!
Delicious Ways To Eat Salmon and Avocado
There are so many tasty ways to enjoy salmon and avocado together. Here are some easy recipe ideas:
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Salmon avocado toast: Top whole grain or seeded bread with mashed avocado, smoked salmon, red onion, capers, and lemon juice.
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Salmon avocado salad: Flake cooked salmon over mixed greens, diced avocado, grape tomatoes, chickpeas, and lemon vinaigrette.
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Salmon tacos with avocado salsa: Serve seared or grilled salmon in warmed corn tortillas with chunks of avocado, pico de gallo, cilantro, and a squirt of lime.
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Salmon and avocado rice bowl: Cook salmon and serve over cauliflower rice with avocado, roasted veggies, sesame seeds, and ginger dressing.
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Baked salmon with avocado sauce: Top baked salmon fillets with a creamy avocado sauce spiked with lime, cilantro, and jalapeño.
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Salmon avocado sandwiches: Layer flaked salmon, avocado slices, alfalfa sprouts, and hummus on whole grain bread.
The options are endless! Salmon and avocado also pair nicely with leafy greens, quinoa, mango, beans, onions, zucchini, and eggs.
Frequently Asked Questions About Salmon and Avocado
Here are answers to some common questions about enjoying salmon and avocado together:
Is it safe to eat raw salmon and avocado? Yes, you can safely consume sushi rolls, poke bowls, or other dishes containing raw salmon and avocado. Opt for high-quality, sushi-grade salmon.
Which types of salmon work best with avocado? Wild-caught salmon like sockeye and king salmon are great choices. Atlantic farmed salmon also pairs well with avocado. Choose fresh or frozen salmon fillets.
Should you cook the salmon first before adding avocado? It’s best to cook salmon before combining it with avocado to prevent the avocado from turning brown. Quick cooking methods like grilling, searing, or baking work perfectly.
Is canned salmon just as healthy with avocado? Yes, canned wild salmon is a very healthy option. Drain and flake the salmon before mixing it with diced avocado.
What’s the best way to store leftover salmon avocado mixes? Transfer any unused portion to an airtight container, press plastic wrap directly on the surface, and refrigerate up to 2 days. The avocado may brown slightly.
Can you freeze salmon avocado mixtures? It’s best not to freeze salmon and avocado dishes. The avocado will oxidize and turn brown. Enjoy leftovers within 2 days.
Which parts of the avocado should you use? The creamy flesh is ideal for pairing with salmon. The skin and pit should be removed. Ripe, soft Hass avocados work beautifully.
Should you add citrus juice to prevent browning? Yes, a squirt of lemon or lime juice over the avocado will help prevent oxidation. Lemon vinaigrettes in salmon avocado salads also help.
What about salmon and guacamole? Definitely! Smoked salmon and fresh guacamole is a tasty combination. Fold diced red onion, tomato, cilantro, jalapeño, and lime juice into mashed avocado.
Can you use salmon in avocado toast? Absolutely! Smoked or grilled salmon makes delicious avocado toast toppings. Lox-style smoked salmon is especially tasty.
Salmon and Avocado Are a Powerful Pair
Salmon and avocado are true superfoods that offer even more nutritional benefits when enjoyed together. From salads to sandwiches, bowls to tacos, this combo provides healthy fats, protein, antioxidants, and versatility. Whip up one of the delicious recipes above to reap the tasty rewards of this dynamic, nutritious duo. Your body and tastebuds will thank you!
Step 2: Make Avocado Basil Mixture
While your salmon is cooking in the skillet, peel, pit, and mash the avocado with the basil, lime juice and the remaining salt.
FAQs and Expert Tips
They’re both great options, it just depends what you’re looking for! The skillet tends to be quicker, so if you’re looking to get your meal on the table in about 15 minutes – go for the skillet. If you’re looking to set it and forget it, just throw it in the oven.
The best way to tell if the salmon is done is to test the internal temperature of the salmon with a digital instant-read thermometer. It should be 125 degrees in the center. You can also flake it apart with a knife to check if the center is still undercooked.
You can prep this ahead by making the avocado mash and storing it in an air-tight container with a layer of plastic wrap pressed down against the surface to prevent it from browning. You can also skin the salmon and portion it. Keep refrigerated until ready to cook it. For leftovers, note that it doesn’t reheat super well the next day. If you do have leftovers, either heat the salmon up in a pan or enjoy it cold (microwaving salmon tends to dry it out).