Seared salmon, avocado & charred asparagus low‑carb salad
Bright, low‑carb salad with charred asparagus, ripe avocado and pan‑seared salmon tossed in a lemon‑dill dressing.
This low‑carb salad is exactly the kind of thing you want on a weeknight: fast, filling and full of texture. Charred asparagus and ripe avocado give a creamy‑yet-crisp contrast to flaky pan‑seared salmon.
The lemon‑dill dressing pulls it all together and keeps the salad bright — make it for a light dinner, a weekend lunch or whenever you need something that feels special without faff.
Ingredients
- 300 g salmon fillets, skin-on — about 2 fillets, ~150g each
- 200 g asparagus — trimmed
- 1 avocado — ripe but firm
- 150 g cherry tomatoes — halved
- 60 g rocket
- 1 red onion — small, thinly sliced
- 1 lemon — zest and juice
- 20 ml olive oil
- 10 g Dijon mustard
- 10 g fresh dill — chopped
- 20 g capers — drained
- 5 ml sea salt — plus extra to finish
- 5 ml black pepper — freshly ground
Equipment
- grill pan or griddle
- fish slice or tongs
- kitchen scales
Instructions
Bring everything to room temperature for 10 minutes while you prep. Pat the salmon dry and season both sides with half the sea salt and half the black pepper.
Make the dressing: in a small bowl whisk together the lemon zest, lemon juice, olive oil, Dijon mustard, chopped fresh dill, capers and the remaining sea salt and black pepper until emulsified.
Heat a grill pan or heavy-based frying pan over a medium-high heat until very hot. Toss the asparagus in a teaspoon of olive oil and a pinch of sea salt. Char the asparagus in the hot pan, turning occasionally, until tender and slightly blackened (about 4 minutes). Transfer to a plate.
Wipe the pan, add a splash of olive oil and place the salmon skin-side down. Cook without moving for 5 minutes to crisp the skin, then turn and cook for a further 3 minutes for medium (adjust 1–2 minutes if your fillets are thicker or thinner).
Remove the salmon to a board and rest for 2 minutes. While it rests, halve and scoop the avocado into large chunks, halve the cherry tomatoes and toss them with the rocket and sliced red onion in a large bowl.
Pour most of the dressing over the salad (reserve a little to finish), gently toss to coat, then flake the salmon into large pieces and tuck into the salad. Scatter the charred asparagus on top, finish with the reserved dressing, a final pinch of sea salt and a grind of black pepper. Serve immediately.
Tips
- Dry the salmon thoroughly with kitchen paper before cooking — dry skin crisps up far better.
- If you prefer a smoky note, char the asparagus under a hot grill for 3–4 minutes instead of using a pan.
- Make the dressing ahead and keep in the fridge for up to 24 hours; bring it back to room temperature and re-whisk before serving.
- To avoid browning the avocado, toss the chunks in a little of the dressing just before serving rather than cutting them far in advance.
- Leftovers keep in the fridge for 24 hours; store dressing separately and add just before eating to keep leaves crisp.
Substitutions
salmon fillets, skin-on → tuna steaks, sear for 1–2 minutes each side
Stays closeavocado → 1 small cucumber, thickly sliced
Noticeably differentasparagus → broccoli florets, charred or steamed
Stays closeDijon mustard → wholegrain mustard, same quantity
Stays close
Nutrition
Per serving · estimated
- 610
- Calories
- 35 g
- Protein
- 17 g
- Carbs
- 45 g
- Fat
- 11 g
- Fibre
- 5 g
- Sugar
- 550 mg
- Sodium
FAQ
Can I use frozen salmon?
Yes — fully defrost in the fridge overnight, pat dry and bring to room temperature for 10 minutes before cooking. Excess moisture prevents a crispy skin.
How do I know when the salmon is cooked?
Check the thickest part: it should be opaque with a slight translucency in the centre for medium. For a digital check aim for an internal temperature of 50–55°C for moist flakes.
Can I make this ahead?
You can prepare the dressing and char the asparagus earlier. Keep salmon and avocado separate and assemble just before serving to preserve texture.
Is this suitable for a low‑carb or keto diet?
Yes — the salad is low in net carbohydrates and high in healthy fats from salmon and avocado, making it suitable for low‑carb and many keto plans.
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