20 minute meal: Salad with Seasoned Salmon

Since I talked about the importance of Vitamin D yesterday, today I will share a simple meal with you starring salmon which is naturally high in Vitamin D. I found this pre-seasoned salmon from Costco. We have a hard time finding wild salmon at our local grocery stores and since farm raised salmon is higher in mercury I try to avoid buying it. This salmon is tasty, easy to to defrost and throw in the oven for a quick supper. The salmon is seasoned with olive oil, garlic powder, paprika, onion, red bell pepper and smoke flavor.

You can find it in the freezer section at Costco. Boy how I LOVE Costco.

On fillet only has 2 grams of saturated (the bad kind) and the rest is unsaturated and it’s a great source of those great Omega-3 fatty acids. And I will point out the obvious that salmon (and other seafood, meats and poultry) is high in protein- 30 grams in one 6 ounce piece!

There are 6 individually wrapped pieces in the box which is so convenient because you can pull out one or four and it makes defrosting so easy since they’re in small packages. Sometimes when I forget to take it out of the freezer in the morning, I just pop one of the plastic wrapped pieces in some warm water and it defrosts it very quickly.

Even my kids think it’s pretty good!

This salmon is raw, but bakes in no time ! In ~15-20 minutes (see instructions on box- you can even bake the salmon frozen, it will just take longer) you’ve got a nice, flavorful piece of salmon ready to eat.

Then this is what I do with it most of the time: put a handful of your mixed salad greens in a bowl, add in whatever you’d like- feta, avocado, tomatoes, etc. Toss with your favorite dressing. I usually have my lemon dressing on hand. Add the baked salmon on top and enjoy! Great for lunch or dinner!

Here is the no-recipe “recipe”

Salad with Seasoned Salmon

Recipe from Nutritious Eats


mixed salad greens
veggies- cucumber, tomato, red onion, bell peppers- what ever you’d like
Lemon Dressing
Morey’s Herbed Salmon (from Costco)


1. Mix salad ingredients in a bowl. Toss with dressing. Place salad on plate and top with baked salmon.

Here is the recipe for the dressing if you missed it last time!

Garlicky Lemon Vinaigrette

Recipe from Nutritious Eats


1 1/2 teaspoons dijon mustard
1 lemon, juiced
1 garlic clove, grated (I use my microplane or you can dice very finely)
1/4 teaspoon sugar
1/3 cup extra virgin olive oil
Pinch of salt and pepper


1. Mix dijon and the next 3 ingredients together (through sugar)- whisk together. Very slowly add olive oil, little by little until emulsified. Add pinch of salt and pepper. Shake in glass container with tight fitting lid. Drizzle desired amount onto salad.

Yield: 7 Tablepoons

Nutritious Eats (salmon plus salad): Vitamin A, Vitamin C, Vitamin D, Fiber, Omega 3 fatty acids, high in protein

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  1. mimi says

    Mel, that looks and sounds really good, sure didn’t know costco had that salmon already seasoned. Will get some soon! Great idea for fast, good and easy–healthy too!

  2. Stacy says

    Thank you! I have been looking for quick, healthy meal ideas. I love your blog! This lemon dressing is delicious.

  3. Luci says

    Well,the plus side is it’s wild, so it doesn’t have all the toxins farm-raised fish do, but reading the ingredient list…all the “natural flavors” listed put me off. Just as with almost all pre-packaged and prepped foods, this ingredient is very likely MSG or some other harmful artificial additive. I’d rather buy a plain fish and add my own spices and home-made marinade, so I know what I’m eating.

    • Melanie Flinn, MS, RD says

      Hi Luci,
      Of course buying plain protein and spicing it up yourself is going to be a healthier choice (given you know what you’re doing!). This is just an alternative for folks that need help and/or don’t have fresh fish in their kitchen. I believe that the benefits of eating this wild salmon, outweigh the harm from the spices added, but that’s just my opinion. As always, thanks for stopping by the site.

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