Sockeye Salmon Salad

By: Cat Ebeling 
Co-author of the best-sellers:  The Fat Burning KitchenThe Top 101 Foods that Fight Aging & The Diabetes Fix

We generally eat too many inflammatory omega 6 fats. They are present in the grains we eat, processed foods, and most commercially-raised meat, chicken and fish. Don’t believe that farm-raised fish are better for you, they are not!

Wild caught salmon is especially rich in omega 3 fatty acids, and the health benefits from this mega nutrient are vital to your health! Wild caught fish, especially sockeye salmon, is full of these healthy omega 3 fatsgood for fat burning, good for reducing inflammation in the body and great for brain and nerve health. Eating wild caught salmon twice a week will raise your omega 3 better than taking fish oil supplements. Most all sockeye salmon is wild caught and you can identify sockeye by its brightly colored flesh. (Don’t be confused though—many farm-raised types of salmon have coloring added to their flesh to give it that appealing pink color)

Sockeye salmon contains a natural pigment that makes its flesh pink. This is astaxanthin, one of the most powerful antioxidants you can consume! Astaxanthin comes from the microalgae that the salmon eat. Astaxanthin lowers inflammatory markers like C-reactive protein (CRP), which shows inflammation in the heart and the blood vessels.

Astaxanthin is one of the best things you can eat to protect your cells and their DNA. By the way, it is 6,000 times more effective than vitamin C, 800 times more effective than CoQ10 and 550 times more effective than vitamin E or green tea. When your DNA is damaged by free radicals from harmful toxins in the environment or processed foods, astaxanthin prevents further damage.

Eating a diet high in astaxanthin and omega 3 fats actually helps to protect skin against sunburn and the resulting wrinkles and sun damage. The omega 3’s help fight depression and anxiety, improve your memory and learning ability, and decrease ADD/ADHD (Attention Deficit Disorder). Omega 3 fats are also essential to prevent dementia and Alzheimer’s disease.

Enjoy this great salad any time of the year!


2 cans (6.5 oz each) canned sockeye salmon, drained and chunked

3 Tbsp organic mayo (see recipe below to make your own)

1 Tbsp lemon juice

1 Tbsp capers, drained

1/3 cup finely chopped fennel root

1/3 cup finely diced red onion

Pinch of organic black pepper

1 Tbsp chopped fresh dill or 1/2 – 1 teaspoon dried organic dill weed

4-6 large leaves green or red leaf lettuce


Drain salmon and discard skin and any bones (if desired).  In a medium bowl, combine ingredients. Add salmon and stir gently to combine.

Lay out lettuce leaves and place a scoop of salmon salad on each leaf. Serves 2-4.

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About The Watchdog

Mike Geary has been a Certified Nutrition Specialist and Certified Personal Trainer for over 15 years now. He has been studying nutrition and exercise for almost 25 years, ever since being a young teenager. Mike is originally from Pennsylvania, but has fallen in love with mountain life and now resides in the picturesque mountains of Utah. Mike is an avid adventurist and when he’s not spending his time skiing, mountain biking, hiking, or paddleboarding on the lake, he has enjoyed skydiving, whitewater rafting, piloting an Italian fighter plane (seriously), scuba diving, heli-skiing, and traveling all around the world, enjoying learning about different cultures. At the age of 40, Mike now feels healthier, stronger, and more energetic than when he was 20... All because of a healthy lifestyle and great nutrition!

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