This colorful, heart-healthy salmon salad highlights seared salmon fillets atop a bed of peppery arugula, roasted beets, and crunchy pistachios. Bright pomegranate seeds, creamy goat cheese and a tangy mustard vinaigrette add balance and texture for a satisfying lunch or dinner in under 30 minutes.
Salmon Salad with Beets
This main-course salad is visually striking and full of complementary flavors: seared salmon, arugula, roasted beets, thinly sliced radishes, crumbled goat cheese, toasted pistachios, juicy pomegranate seeds, briny capers and a simple Dijon mustard vinaigrette. It’s an excellent option for anyone looking for a nutritious salad that feels indulgent yet remains heart-healthy and balanced.
Salmon Salad Ingredients
This salad combines fresh greens, roasted vegetables, nuts and a simple dressing. Below are the main components and why they work:
- Salmon – Seared on the stovetop then finished in the oven, salmon provides rich flavor, healthy omega-3 fats and a satisfying source of protein. For two servings use about ½ pound of wild salmon, divided into two fillets.
- Arugula – Peppery arugula is a flavorful base. If you prefer a milder green, substitute baby spinach or mix arugula and spinach.
- Beets – Roasted beets add sweetness and vibrant color. Roast whole beets wrapped in foil at 375–400°F until tender, then peel under running water to avoid staining your hands.
- Radishes – Thinly sliced radishes bring a crisp, peppery bite.
- Goat cheese – Crumbled goat cheese adds a creamy, tangy contrast to the sweet beets.
- Pistachios – Toasted and chopped pistachios contribute crunch and a boost of protein.
- Pomegranate seeds – These add bright bursts of sweetness and a jewel-like appearance.
- Capers – A few capers lend salty, briny notes that balance the salad.
- Mustard vinaigrette – A simple dressing of extra-virgin olive oil, white wine vinegar and Dijon mustard brings everything together without overpowering the ingredients.
Salad Variations
- Swap arugula for shredded Brussels sprouts, mixed greens, or all baby spinach for a milder base.
- Use tuna steaks, shrimp, or scallops in place of salmon for a different protein.
- For a vegetarian version omit the salmon; make it vegan by skipping the cheese and using toasted chickpeas for extra protein.
- Substitute feta for goat cheese, or swap pistachios for sliced almonds or chopped pecans.
- If you don’t have white wine vinegar, red wine vinegar or a mild apple cider vinegar will work in the vinaigrette.
More Salad Recipes You’ll Love
- Prosciutto, Mozzarella and Fig Salad with Arugula
- Sea Scallops, Arugula and Beet Salad
- Penne and Arugula Salad with Sun-Dried Tomatoes
- Grilled Tuna Over Arugula with Lemon Vinaigrette
- Arugula with Pomegranates, Blue Cheese and Pistachios
Recipe
Yield: 2 servings • Prep: 15 mins • Cook: 15 mins • Total: 30 mins
Ingredients
- 1 Tbsp extra-virgin olive oil (for dressing)
- 1 tsp white wine vinegar
- ½ tsp Dijon mustard
- Olive oil spray or a light coating of oil for the pan
- ½ pound wild salmon, cut into 2 fillets
- Kosher salt, to taste
- 3 cups arugula
- 1 cup cooked beets (6–8 oz), cut into small wedges
- 1–2 radishes, thinly sliced
- 2 oz fresh goat cheese, crumbled
- 2 Tbsp pistachios, toasted and chopped
- 2 Tbsp pomegranate seeds
- 1 Tbsp capers
Instructions
- Preheat the oven to 450°F. In a large bowl, whisk together 1 tablespoon olive oil, 1 teaspoon white wine vinegar and ½ teaspoon Dijon mustard; set aside.
- Heat a heavy ovenproof skillet over medium-high heat and lightly coat with olive oil spray or a thin film of olive oil.
- Season the salmon on both sides with kosher salt.
- When the pan is very hot, add the salmon fillets (skin-side down if the fillets have skin). Press gently with a spatula so the skin makes full contact with the pan and sears.
- Cook undisturbed 1–2 minutes until the skin releases easily and the edges look opaque. Flip the fillets and transfer the skillet to the preheated oven. Roast 2–4 minutes more, depending on thickness and desired doneness. Remove and let rest.
- Add the arugula and roasted beets to the bowl with the dressing and toss to coat. Season to taste with salt.
- Scatter thinly sliced radishes, crumbled goat cheese, toasted pistachios, pomegranate seeds and capers over the dressed greens.
- Divide the salad between two plates and top each serving with a salmon fillet. Garnish with any remaining pistachios or pomegranate seeds, if desired.
Notes
You can cook beets by boiling or roasting. To roast, scrub unpeeled beets, season lightly, wrap tightly in foil and bake at 375°F for about 1 hour, or until a fork pierces easily. When cool enough to handle, peel the skins under running water to avoid staining your hands.
Nutrition (per serving)
Calories: 437 kcal • Protein: 33.5 g • Carbohydrates: 18 g • Fat: 26.5 g • Fiber: 4.5 g • Sugar: 12 g • Cholesterol: 85 mg • Sodium: 727.5 mg • Saturated Fat: 8.3 g
Final Note
If you make this salad, take a photo and share what you loved about it. Small tweaks like swapping nuts, greens or the cheese let you customize the dish to your tastes while keeping it bright, balanced and delicious.