Salmon Salad with Beets, Arugula, Pistachios and Pomegranates

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This beautiful heart-healthy Salmon Salad with Beets, Arugula, Pistachios and Pomegranates makes salmon the focal point in this colorful salad.

This beautiful heart-healthy salad makes salmon filets a focal point nestled atop the colorful salad with many textures.
Salmon Salad with Beets

This main dish salad is pretty and festive with lots of reds and pinks that I think even the dudes of the world could get behind: seared salmon, arugula, beets, radishes, goat cheese, pistachios, pomegranate seeds, capers, and mustard vinaigrette. It’s perfect for lunch or dinner and ready in under thirty minutes. For more salads with salmon, try my Arugula Salmon Salad with Capers and Shaved Parmesan and Salmon Avocado Salad.

Salmon, Beet, and Arugula Salad-8

Salmon Salad Ingredients:

This salad is loaded with so many good ingredients:

  • Salmon: Cook the salmon on the stove for three to six minutes, depending on the size of the fillets.
  • Arugula: Arugula has a peppery flavor, but if it’s not your favorite, you can use half arugula and half of another green, like baby spinach or just use al spinach.
  • Beets: I wrap the beets in foil and roast them in the oven for about an hour. When they’ve cooled, peel them under running water, so the beets don’t stain your hands.
  • Radishes: Radishes add a nice peppery crunch.
  • Goat cheese: The creamy goat cheese pairs so nicely with the beets.
  • Pistachios: Pistachios give this salad an extra dose of crunchy protein.
  • Pomegranates: Pomegranate seeds are such a pretty touch for a little sweetness.
  • Capers: Capers add salty, tangy flavor.
  • Mustard vinaigrette: Mix Dijon mustard, white wine vinegar, and olive oil for the best arugula salad dressing.

Salad Variations:

  • Swap arugula for shredded brussels sprouts, baby spinach, or mixed greens.
  • If you’re not a fan of salmon, use tuna steaks, shrimp, or scallops instead.
  • If you want to make the salad vegetarian, omit the salmon. To make it vegan, also skip the cheese.
  • Sub feta for the goat cheese.
  • Switch out the pistachios for sliced almonds or pecans.
  • If you don’t have white wine vinegar, use red.

Salmon, Beet, and Arugula Salad

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This beautiful heart-healthy salad makes salmon filets a focal point nestled atop the colorful salad with many textures.
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5 from 7 votes
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Salmon, Beet, and Arugula Salad with Pistachios and Pomegranates 

8
11
8
SP
437 Cals 33.5 Protein 18 Carbs 26.5 Fats
Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 30 mins
Yield: 2 servings
COURSE: Dinner, Lunch, Salad
CUISINE: American
This beautiful heart-healthy salad makes salmon filets a focal point nestled atop the colorful salad with many textures.

Ingredients

  • 1 Tbsp olive oil
  • Olive oil spray
  • 1 tsp white wine vinegar
  • ½ tsp Dijon mustard
  • ½ pound wild salmon, cut into 2 fillets
  • Kosher salt
  • 3 cups arugula
  • 1 cup cooked beets, 6 to 8 oz, cut into small wedges*
  • 1 to 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 450F. In a large bowl, combine 1 tbsp olive oil with the vinegar and mustard; set aside.
  • Set a heavy ovenproof skillet over medium-high heat and lightly spray or coat with olive oil.
  • Season the salmon on both sides with salt.
  • When the oil is very hot, add the salmon (skin side down if it’s skin-on) and use your spatula to lightly press it down to help the skin sear.
  • Let cook undisturbed for 1 to 2 minutes, until the skin releases easily from the pan and the edges are opaque, then flip and transfer to the oven to finish cooking 2 to 4 minutes, depending on thickness and desired doneness. Set aside.
  • Add the arugula and beets to the bowl with the dressing and toss to coat; season to taste with salt.
    salad with beets
  • Sprinkle in the radishes, goat cheese, pistachios, pomegranate seeds and capers.
  • Divide onto two plates and top with the salmon and capers.

Notes

You can cook the beets by boiling or roasting. I steam-roast mine by preheating the oven to 375F and wrapping the scrubbed, unpeeled beets tightly in foil (season first with a little salt and pepper).
Bake on a baking sheet for about 1 hour, or until easily pierced with a fork. When the beets are cool enough to handle, you can peel the skins right off (do this under running water to keep them from staining your hands).

Nutrition

Serving: 1salad, Calories: 437kcal, Carbohydrates: 18g, Protein: 33.5g, Fat: 26.5g, Saturated Fat: 8.3g, Cholesterol: 85mg, Sodium: 727.5mg, Fiber: 4.5g, Sugar: 12g
Blue Smart Points: 8
Green Smart Points: 11
Purple Smart Points: 8
Keywords: main dish salads, salmon salad, winter salad

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19 comments

  1. This was one of my favorite Skinnytaste recipes! And I loved this method for cooking salmon, it came out perfectly. Thanks, Gina! 

  2. Awesome salad! Did my salmon in the air fryer and it all came together in under 15 mins. My finance who doesn’t love fish loved this! 10/10!

  3. I am wondering if I don’t have white wine or red wine vinegar if I can use balsamic, regular white vinegar or apple cider vinegar? I just started cooking and didn’t realize it was wine vinegar! Thank you 

  4. This recipe gave me the idea of how to serve my salmon with similar ingredients, did do the greens pistachio, etc. (fat free feta) didn’t have beets but had roasted butternut squash, had a few black beans to use and added a tab of them also in each salad. I used Skinny taste Planked salmon seasonings on my salmon and baked in oven for 15 minutes at 400. Turned out perfectly. Could eat a salad such as this every day.

  5. So normally I’m a huge fan of most of Gina’s recipes, but I think this is my new favorite.  I had everything on hand except the pomegranates and pistachios so I picked them up.  If I could give this extra stars I would.  The textures and flavors were delicious.  We made this two nights ago and are making it again tonight.  <3

  6. This salad was delicious. I used almond and dried cranberries in place of pistachio and pomegranate. So good!

  7. I’m just wondering:  When & if we’re EVER going to get off of this Salmon ‘Kick’!?  Yeah, it’s healthy fat, but ANY fat will still put on weight!  I seriously doubt that there’s such a thing as gaining ‘healthy weight’.  The only way that I can tolerate Salmon is when it’s cold & smoked, with Cream Cheese & fresh Dill.  My husband loves Grilled  Salmon, buy he (thankfully) grills his on our outdoor grill – ‘since I can’t even tolerate the smell of Salmon while it’s cooking.  (Go figure).  I DO however, love most other seafood:  Scallops, Crab, Oysters, Lobster, Shrimp, & fish from the Atlantic (Cod, Halibut, & Flounder).  I’m not criticizing your recipe, but only stating my opinion.  I do however, want to mention that (to me), a ‘Salad’ would usually be low in calories, fat, & sodium-in order to be a healthy meal or a side dish.  

    • Registered Dietitian here….this is a great, well-rounded meal that has a wonderful mix of tastes, textures, and nutrients. It’s excess calories that add weight, above and beyond the calories you expend on a daily basis, not necessarily excess fat. All the other fish you love could be substituted and still work great for this recipe. 🙂

    • Hi Angelina, you’re definitely free to not like salmon, but just to be clear, whether you gain or lose weight comes down to calories consumed vs calories burned, not just the amount of fat you eat. It’s possible to lose weight by eating nothing but fat, and to gain weight by eating nothing but fat-free foods. As with most things, health is gray rather than black and white. By the way, this salad is just 430 calories, which is pretty low even for me as a petite woman on 1200 calories a day! And so much protein. That being said, there are so many ways to customize this recipe so it’s lower in whatever you are trying to avoid (for example, take out the capers for lower sodium). Hope this helps!

  8. This might be a stupid question but does the vinaigrette taste very “mustard-y”? I really don’t like the taste of mustard but know sometimes the ingredient just enhances other flavors. If it does have strong mustard taste, any suggestions for substitution? Thanks!

    • Personally I found that there are so many different flavors going on, there isn’t any that really stand out more than others (but they do blend nicely). I would say as long as you use a strong green with a lot of its own flavor, and ensure that the dressing only barely coats the greens (as any good dressing should), you won’t really taste the mustard.

  9. Made this tonight with artic char, baby kale and golden beets. It was absolutely delicious. The blend of salty, sweet, spicy and tart worked perfectly. My husband, who is not a huge fan of salad for dinner, devoured it. Thanks for another winner Gina!

  10. This looks so dang good, I’m not a salmon fan but I’m psyched to try this with scallops or shrimp. I might even try this with salmon. Or even chicken. 🤤 😋 

  11. Would love to see more kid-friendly meals and comfort food made “skinny”… everything looks beautiful lately but not attainable for everyone on a regular basis

  12. Do you have any suggestions for how to cook fish without the whole house smelling like fish? I would love any tips you can offer!

    • I find the air fryer helps! Also, if your fish is fresh it shouldn’t be an issue. You can also boil water with some cinnamon sticks, orange and lemon peels to soak up the smell.

      • Great recipe. I used shredded Brussels sprouts. 
        Note: Way to rid home of fish smell. Sprinkle some cinnamon on a pan or a piece of foil and put it in the oven at 300 for at least 15 minutes. I often let it stay on for an hour.   I despise the smell of salmon cooking. If I don’t do this I can still smell the salmon a day or two later when I come home, even if I have turned on fans and opened windows. This is the only thing that seems to work for us.