Salmon and Avocado Salad

Why This Works for Intermittent Fasting

Salmon is one of the best foods you can eat during an eating window. It is extremely high in protein, rich in omega-3 fatty acids that reduce inflammation, and virtually zero carbohydrates. Paired with avocado — a source of potassium, magnesium, and monounsaturated fats — this meal replenishes electrolytes lost during fasting while providing lasting satiety that carries you comfortably into your next fasting window.

Ingredients

For the salad:

• 2 salmon fillets (about 180g each), skin on
• 1 large ripe avocado, sliced
• 120g mixed salad leaves (rocket, spinach, watercress)
• ½ cucumber, sliced into half-moons
• 10 cherry tomatoes, halved
• ¼ red onion, thinly sliced
• 1 tbsp capers (optional)

For the dressing:

• 3 tbsp extra-virgin olive oil
• 1½ tbsp lemon juice
• 1 tsp Dijon mustard
• 1 small garlic clove, minced
• Salt and black pepper to taste

Instructions

1. Pat the salmon fillets dry and season generously with salt and pepper on both sides.
2. Heat a non-stick pan over medium-high heat with a thin film of olive oil.
3. Place salmon skin-side down and press gently with a spatula for the first 30 seconds to prevent curling.
4. Cook for 7–8 minutes on the skin side until the skin is crispy and the fish is about 70% cooked through.
5. Flip carefully and cook for a further 2–3 minutes. The centre should be just barely opaque. Remove from heat and rest for 2 minutes.
6. While the salmon rests, whisk together all dressing ingredients in a small bowl.
7. Arrange the salad leaves on two plates. Scatter over the cucumber, cherry tomatoes, and red onion.
8. Peel and slice the avocado and arrange alongside the salad.
9. Break or slice the salmon into large chunks and place on top of the salad.
10. Drizzle the dressing over everything and add capers if using. Serve immediately.

Nutrition Per Serving

Fasting Compatibility

Best for: 16:8, 18:6, and OMAD. This is one of the most nutrient-complete single meals you can eat during an eating window. The combination of omega-3 fatty acids, potassium from avocado, and magnesium from leafy greens helps restore electrolyte balance after a fast. It is also highly anti-inflammatory, supporting the cellular repair work your body started during the fasting window. For OMAD practitioners, this salad paired with a side of roasted vegetables makes a complete one-meal-a-day plate.

Want to know exactly which foods support the cellular repair process that fasting triggers, and which foods slow it down?

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