Salmon Salad Sandwich with Avocado Mayonnaise (egg-free)
Ali Segersten
Living in the Pacific Northwest we are blessed with a bounty of fresh, wild salmon, some of which comes from the pacific coast and some from Alaska. My cooking creativity is sparked just by looking at the plump and glossy, pink-hued fillets. You'll find recipes such as Spiced Citrus Salmon, Basil Balsamic Salmon, and Salmon with Lemon, Garlic, and Thyme in my cookbook, just to name a few.
But what does one do with leftover salmon? I find many ways, but with my need to always create something new I thought of doing a spin on the old tuna salad sandwich. But what about the mayo? I have never been much of a fan of traditional jarred mayo so when a friend told me she made mayonnaise with avocados I thought the combination would be quite delicious. Salmon Salad Sandwiches using homemade avocado mayonnaise....what a nutritious combination!
How healthy are salmon and avocados?
1. Avocados are a rich source of monounsaturated fats, specifically oleic acid, which helps to lower LDL cholesterol, while increasing the good HDL cholesterol. Oleic acid has also been found to provide significant protection against breast cancer.
2. Avocados are also a rich source of the carotenoid, lutein, and vitamins E and K1, all of which are lipid soluble, meaning you need to eat these nutrients with fat for them to be absorbed. That is why eating the "whole food" - the avocado - works so well, as nature intended of course!
3. Salmon is a rich source of omega-3 fatty acids, which help to keep levels of inflammation in check, and thus preventative against many chronic diseases (heart disease, cancer, diabetes...). These wonderful fatty acids also make or repair nerve cells in the brain and balance blood cholesterol levels in those with moderate elevations.
4. The amino acids found in salmon may be used in the liver for detoxification and also in muscle tissue for building and repair.
Leftover Salmon Salad
My old college roommate always made a fantastic tuna salad using chopped carrots, celery, onions, parsley, raw garlic, and capers. Using this same idea with leftover cooked salmon works just as well! The raw garlic adds a nice kick, but can be omitted if needed. If you don't have leftover cooked salmon then use about 2 cans of wild salmon. I prefer to use homemade avocado mayo in this recipe as it pairs perfectly with the salmon! Yum!
- Place all ingredients into a small bowl and gently mix together with a fork. Add Herbamare, or sea salt, to taste. Stir in more mayo if desired.
- Place a few scoops of salmon salad on top of a bowl of lettuce, or make a sandwich with your favorite grain-free or gluten-free bread!
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Avocado Mayonnaise
This mayo recipe is full of heart-healthy fats and potassium! Use as a spread for your favorite sandwich, or use to make a fish salad with leftover cooked salmon (or another type of cooked or canned fish).
- Place all ingredients into a bowl or wide-mouth mason jar (pint or quart-sized) and blend with an immersion blender. You can also use a blender or food processor, but given the small quantity of mayo you will be making it is much easier and more efficient to use an immersion blender (makes clean-up easier too).
- Store in a covered glass jar for up to 5 days.
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About the Author
Alissa Segersten, MS, CN
Alissa Segersten, MS, CN, is the founder of Nourishing Meals®, an online meal-planning membership with over 2000 nourishing recipes and tools to support dietary change and better health. As a functional nutritionist, professional recipe developer, and author of The Whole Life Nutrition Cookbook, Nourishing Meals, and co-author of The Elimination Diet, she helps people overcome health challenges through food. A mother of five, Alissa understands the importance of creating nutrient-dense meals for the whole family. Rooted in science and deep nourishment, her work makes healthy eating accessible, empowering thousands to transform their well-being through food.Nourishing Meals Newsletter
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