Salad with Fennel, Smoked Salmon & Avocado
This salad works because of the fennel. Most cold salads lean on lettuce as the base and call it done. This one runs on fennel sliced into thin strips, where the crisp, slightly anise bite stands up to the richness of avocado and smoked salmon without disappearing under them.
That fennel base is also why this bowl hits 18g of fiber in a single serving. Add the cucumber and mixed greens, and you have a vegetable layer that actually carries the plate.
516 kcal, 21g of protein, and 36g of fat from three distinct sources: omega-3s in the smoked salmon, monounsaturated fat in the avocado, and olive oil pulling double duty as dressing and nutrient carrier. Ten minutes, no stove, one bowl.
This salad works because of the fennel. Most cold salads lean on lettuce as the base and call it done. This one runs on fennel sliced into thin strips, where the crisp, slightly anise bite stands up to the richness of avocado and smoked salmon without disappearing under them.
That fennel base is also why this bowl hits 18g of fiber in a single serving. Add the cucumber and mixed greens, and you have a vegetable layer that actually carries the plate.
516 kcal, 21g of protein, and 36g of fat from three distinct sources: omega-3s in the smoked salmon, monounsaturated fat in the avocado, and olive oil pulling double duty as dressing and nutrient carrier. Ten minutes, no stove, one bowl.
Ingredients
- fennel 1
- cucumber 0.5
- avocado 0.5
- smoked salmon 2 ounces
- mixed salad 1 handful
- olive oil 1 tablespoon
- lemon juice 1 squeeze
Method
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Wash the fennel, slice a piece off the bottom and cut off the stalks. Cut the fennel in half, remove the tough core and slice it into thin strips.
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Slice the cucumber and avocado. Cut the smoked salmon into strips.
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Place the mixed salad, fennel, cucumber, avocado and salmon in a bowl and drizzle with olive oil and lemon juice. Toss it all together. Season with salt and pepper.
Slice the fennel as thin as you can manage. Paper-thin strips soften just enough to lose the woody bite while keeping their crunch. If you have a mandoline, this is exactly when to use it. The difference between thick-cut fennel and shaved fennel in a raw salad is the difference between chewing through a vegetable and forgetting it is one.
Behind this recipe
Is 21g of protein enough for one meal?
Research on protein distribution found that the body can use well beyond the old 20-30g ceiling per meal for muscle building, though the muscle protein synthesis response does plateau at higher doses. 21g from 56g of smoked salmon is a solid single-meal contribution, especially when you spread your total protein across the day. If you need more per sitting, double the salmon or add a side.
Read the full evidence reviewWhy does this salad use both olive oil and avocado?
They do different jobs. Avocado adds creaminess and monounsaturated fat that contrasts with the crunchy fennel. Olive oil works as the dressing and, according to research, adding oil to raw vegetables helps your body absorb more fat-soluble nutrients from the greens, fennel, and cucumber. Together they cover flavor, texture, and nutrient absorption.
Read the full evidence reviewCan I swap the smoked salmon for something else?
Any cold protein works: canned tuna, grilled chicken strips, even sardines. The macros will shift depending on your choice. Smoked salmon is unique because cold smoking preserves omega-3 fatty acids (EPA and DHA) that make fish nutritionally interesting, and the smoky flavor pairs well with fennel's anise notes. A swap changes both the nutrition profile and the flavor balance.
