Gluten Free Poached Salmon Salad (Mixed Greens, Light Dressing)

Okay — real talk for a second.

This salad right here? It’s my lazy day but still kinda fancy go-to. The one I make when I want something fresh and healthy… but also filling enough that I’m not sneaking chips straight from the bag an hour later.

We’re talking soft, flaky poached salmon laid right over a bed of crisp mixed greens, with a light lemony dressing that basically tastes like summer on a plate. And the best part? It’s gluten free, naturally. No weird ingredients. No hard-to-find stuff. Just simple, fresh food that tastes real good.

Let me show you exactly how I make it — right here in my small but mighty kitchen in the U.S., using grocery store ingredients anybody can find.

Why This Gluten Free Poached Salmon Salad Just Hits Different

→ It’s fresh without feeling like “rabbit food.”
→ The salmon is soft and buttery thanks to gentle poaching.
→ The dressing is light, bright, and doesn’t overpower the fish.
→ It’s naturally gluten free with no swaps needed.
→ It’s the easiest way to feel a little fancy without breaking a sweat.

Tips For Success (Learned The Hard Way)

→ Use fresh salmon. Frozen works in a pinch, but fresh has better texture for poaching.

→ Don’t skip the poaching liquid extras. The garlic, lemon, and wine really flavor the fish in a subtle way.

→ Slice your veggies super thin. Especially the onion. Nobody wants to chew on a big chunk of raw onion in a delicate salad.

→ Add toasted gluten free bread on the side if you’re feeling extra hungry.

→ Leftovers? Keep the salmon and salad separate in the fridge so the greens don’t get soggy.

Why This Recipe Works For Real Life

Listen, gluten free food shouldn’t feel like a science experiment. I’m a busy person just like you. I want meals that feel good to eat and good in my body.

This salmon salad does all that.

I’ve made it for quick work lunches, for a light summer dinner with a glass of white wine, and even for meal prep (just keep the dressing separate). It’s the kinda meal that feels restaurant-level but takes about 20 minutes in real life.

Ingredient Swaps & Add-Ons

Make it yours.

Nutrition Breakdown (Per Serving — Roughly)

This is for 1 serving with salmon, salad, and dressing.

• Calories: 450

• Protein: 34g

• Carbs: 8g

• Fat: 32g

• Fiber: 4g

• Sugar: 3g

• Gluten: 0g (obviously!)

Final Thoughts — Why This Salad Is Staying In My Recipe Rotation Forever

Some recipes you try once and forget. This isn’t one of those.

This Gluten Free Poached Salmon Salad hits every note I want in a meal. Clean but filling. Fresh but satisfying. Pretty enough for company but easy enough for a Tuesday night.

And honestly? It just makes me feel good.

Simple food, real ingredients, no gluten drama.

Try it once and tell me it doesn’t become one of your go-to meals too.

Gluten Free Poached Salmon Salad (Mixed Greens, Light Dressing)

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• Author: Judy Goudy
• Total Time: 20 minutes
• Yield: 2 servings 1x
• Diet: Gluten Free

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Description

This Gluten Free Poached Salmon Salad is fresh, light, and packed with flavor. Tender, flaky salmon is gently poached and served over crisp mixed greens with a simple lemon dressing. It’s a healthy meal that feels fancy but comes together in under 30 minutes using fresh, everyday ingredients from your local grocery store.

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Ingredients

Scale 1x2x3x

For The Poached Salmon:

• 2 fresh salmon fillets (about 5–6 oz each) — wild caught if you can swing it

• 3 cups water

• 1 cup dry white wine (or just extra water if you prefer)

• 2 slices of lemon

• 1 small garlic clove, smashed

• 1 bay leaf

• Pinch of salt

• Few black peppercorns

For The Salad:

• 5–6 cups mixed greens — spring mix, arugula, baby spinach… whatever looks good at the store

• 1 small cucumber, thinly sliced

• 1/2 small red onion, very thinly sliced

• 1/2 cup cherry tomatoes, halved

• 1 small avocado, sliced

• 2 tablespoons fresh dill, chopped (optional but so good)

For The Light Lemon Dressing:

• 1/4 cup extra virgin olive oil

• 2 tablespoons fresh lemon juice

• 1 teaspoon Dijon mustard

• 1 small garlic clove, grated or minced

• Salt and pepper, to taste

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Instructions

Step 1: Poach The Salmon Like A Pro

Poaching salmon sounds like some big restaurant thing, right? Nah. It’s so easy.

1. Grab a deep skillet or saucepan. Pour in the water and white wine.

2. Add the lemon slices, smashed garlic, bay leaf, peppercorns, and a good pinch of salt.

3. Bring it up to a gentle simmer — not boiling — just little bubbles around the edges.

4. Slide your salmon fillets in, skin side down.

5. Cover the pan and let them poach for about 8-10 minutes, depending on thickness. The salmon should look opaque and flake easily when you poke it with a fork.

6. Once done, lift the salmon out carefully and set it aside to cool slightly.

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Step 2: Shake Up The Dressing

This is my go-to dressing for almost any salad. Fresh, bright, and takes 2 minutes.

1. In a small jar or bowl, whisk together the olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper.

2. Taste it. Does it need more lemon? More salt? Adjust it until it makes your taste buds happy.

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Step 3: Build Your Salad

Here’s the fun part — build it like you like it.

1. In a big bowl, toss the mixed greens, cucumbers, red onion, and cherry tomatoes with about half the dressing. Start light — you can always add more.

2. Plate it up. Lay that perfectly poached salmon right on top.

3. Add avocado slices and sprinkle fresh dill over everything.

4. Drizzle the rest of the dressing over the salmon and avocado.

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Step 4: Eat It Like You Mean It

Grab a fork and go to town.

This salad is perfect slightly warm (right after poaching) or completely chilled (pop it in the fridge for later). Either way, it’s clean, fresh, and filling without weighing you down.

Notes

• Use fresh salmon for the best texture and flavor.

• Swap the wine in poaching liquid for more water if preferred.

• Slice all veggies thin for the perfect bite every time.

• Keep leftover salmon and salad separate for meal prep.

• Add gluten free bread or quinoa on the side to bulk it up.

• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Category: Lunch, Dinner, Salad, Healthy Meals
• Method: Poaching, No Bake, Fresh Prep
• Cuisine: American, Gluten Free

Nutrition

• Serving Size: 1 salad (with salmon and dressing)
• Calories: 450 kcal
• Sugar: 3g
• Sodium: 520mg
• Fat: 32g
• Saturated Fat: 5g
• Unsaturated Fat: 26g
• Trans Fat: 0g
• Carbohydrates: 8g
• Fiber: 4g
• Protein: 34g
• Cholesterol: 75mg