Avocado and salmon are two superfoods that pair very well together. Avocados provide healthy fats and creaminess, while salmon provides protein and omega-3 fatty acids. Eating avocado with salmon offers several potential health benefits.
Nutritional Benefits of Eating Avocado with Salmon
Here are some of the key nutrients you get when eating avocado and salmon together:
- Healthy Fats – Salmon is rich in omega-3 fatty acids like DHA and EPA. Avocados contain monounsaturated fats that are good for heart health.
- Protein – Salmon is a great source of high-quality protein to support muscle growth and maintenance.
- Vitamins and Minerals – Avocados contain vitamin K, folate, vitamin C, potassium and various antioxidants. Salmon also provides vitamins D, B12 and selenium.
- Fiber – Half an avocado contains around 5 grams of fiber, helping to regulate digestion.
By pairing salmon and avocado, you get a meal that offers a nutritional powerhouse of healthy fats, protein, vitamins, minerals and fiber.
Health Benefits of Salmon and Avocado
Eating salmon and avocado together provides many potential health benefits:
- Heart Health – The omega-3s in salmon help reduce inflammation and lower heart disease risk. The monounsaturated fats in avocado improve cholesterol levels.
- Brain Function – The DHA in salmon promotes brain development and healthy brain aging. Avocados contain vitamins K and C to support cognition.
- Vision – The carotenoid antioxidants in avocado, along with DHA in salmon, help prevent macular degeneration.
- Skin and Hair – The healthy fats in avocado and salmon provide nutrients to support glowing skin, hair and nails.
- Weight Management – The fiber and healthy fats in avocado, along with the protein in salmon, help you feel full and satisfied.
- Inflammation – Salmon contains omega-3s that can lower systemic inflammation, while avocados have antioxidant carotenoids with anti-inflammatory effects.
By promoting heart health, brain function, healthy vision and skin, and by helping manage inflammation and weight, salmon and avocado provide wide-ranging health benefits.
Reasons Avocado Complements Salmon Well
Here are some of the main reasons that avocado pairs so nicely with salmon:
- Texture – The creamy, smooth texture of avocado complements the tender and flaky texture of salmon.
- Flavor – The mild, nutty taste of avocado balances out the strong, fishy flavor of salmon.
- Healthy Fats – Avocado provides monounsaturated fats to complement the omega-3 fats in salmon.
- Vitamins – The vitamin E in avocado helps your body absorb the vitamin D found in salmon.
- Satiety – Avocado fiber and healthy fats make the meal more filling and promote satiety.
- Versatility – Avocado can be used in sushi, salads, sandwiches and more alongside salmon.
In terms of texture, taste, nutritional profile and versatility, avocado is an excellent match for salmon.
Potential Concerns with Eating Salmon and Avocado
Salmon and avocado are very healthy foods for most people. However, there are some potential concerns to keep in mind:
- Allergies – Some people are allergic to avocados or fish/shellfish like salmon. Be aware of any food intolerances.
- Mercury and pollutants – Larger, predatory fish like salmon can accumulate environmental mercury and other pollutants. Opt for sustainably caught salmon.
- Oxalates – Avocados contain oxalates that can contribute to kidney stones in those prone to them.
- Weight gain – Although nutritious, avocados and salmon are high in calories. Portion size matters, especially if trying to lose weight.
- Cost – Avocados and wild caught salmon can be more expensive than other foods. Opt for affordable sustainable seafood.
As with any food, there are some potential risks. But for most people, the substantial benefits of eating salmon and avocado far outweigh the risks when consumed in moderation as part of a balanced diet.
How to Select, Store and Prepare Salmon and Avocado
Follow these tips for selecting, storing and preparing salmon and avocado:
Choosing Salmon
- Look for wild caught Alaskan or Pacific salmon over farmed.
- Choose fresh salmon whenever possible, with firm flesh and no strong fishy odor.
- Opt for salmon fillets or steaks over smoked salmon to limit sodium.
- Check for sustainability certifications like MSC or “Best Choice” from Seafood Watch.
Selecting Avocados
- Pick avocados that feel slightly soft and yield to gentle pressure.
- Avoid very firm or very mushy avocados.
- Check for unbroken, unbruised skin.
- Ripe avocados can be stored on the counter. Unripe ones can ripen in a paper bag.
Storing Salmon and Avocado
- Keep fresh raw salmon in the coldest part of the refrigerator for up to 2 days.
- Freeze salmon if not using within 1-2 days. It will keep for 3-6 months.
- Ripe avocados can be stored in the fridge up to 5 days. Cut surfaces should be sprayed with lemon juice.
- Unripe avocados can be stored on the counter until ready to eat within a few days.
Preparing and Serving
- Salmon can be baked, broiled, grilled, pan seared, poached or prepared sushi style.
- Flake cooked salmon and mix gently with avocado for salads, sandwiches or tacos.
- Slice avocado and fan over cooked salmon fillets for a simple dish.
- Mash avocado with lemon juice, olive oil, garlic and herbs. Spread over salmon before baking.
Follow these evidence-based tips for safely enjoying salmon and avocado together.
Delicious Recipes with Salmon and Avocado
Here are some nutritious and delicious recipes that pair salmon with avocado:
Salmon Avocado Salad
Ingredients:
- 5 oz salmon fillet, cooked and flaked
- 1 avocado, diced
- 2 cups mixed greens
- 1/4 cup cherry tomatoes, halved
- 1 Tbsp olive oil
- 1 Tbsp lemon juice
- 1 Tbsp chopped fresh herbs like dill or parsley
- Salt and pepper to taste
Instructions:
- Cook salmon fillet until opaque and flakes easily with a fork. Allow to cool then flake salmon into bite size pieces.
- In a large bowl, combine flaked salmon, avocado, mixed greens, tomatoes and herbs. Drizzle with olive oil and lemon juice.
- Gently toss salad ingredients to coat. Season with salt and pepper.
Sesame Salmon and Avocado Rice Bowls
Ingredients:
- 1 lb salmon fillet, skinned and cut into strips
- 2 Tbsp reduced sodium soy sauce
- 1 Tbsp sesame oil
- 1 Tbsp honey
- 2 cloves garlic, minced
- 1 Tbsp fresh grated ginger
- 2 cups cooked brown rice
- 1 avocado, sliced
- 1 cup steamed broccoli
- Sesame seeds, for garnish
Instructions:
- In a bowl, combine soy sauce, sesame oil, honey, garlic and ginger. Add salmon strips and let marinate 15-30 mins.
- Heat a skillet over medium-high. Cook salmon 2-3 mins per side until cooked through.
- Divide rice between 2 bowls. Top with salmon, avocado slices, broccoli and a sprinkle of sesame seeds.
Avocado Salmon Sushi Rolls
Ingredients:
- 1 cup sushi rice
- Nori sheets
- 1 avocado, sliced
- 4 oz smoked salmon, cut into long strips
- 1/4 cucumber, julienned
- Soy sauce, wasabi and pickled ginger for serving
Instructions:
- Cook sushi rice per package instructions. Spread over nori sheets.
- Layer salmon, avocado slices and cucumber across bottom third of nori sheets.
- Roll up sushi tightly. Cut into rounds and serve with soy sauce, wasabi and ginger.
Salmon and avocado complement each other perfectly in sushi rolls, rice bowls, salads and more!
Frequently Asked Questions
Is avocado good for you with salmon?
Yes, avocado is very good for you to eat with salmon. Avocado provides healthy fats and antioxidants to balance the omega-3 fatty acids in salmon. The combination offers a powerhouse of nutritional benefits.
What goes good with salmon and avocado?
Some ingredients that pair well with salmon and avocado are:
- Rice or quinoa
- Greens like spinach, kale or arugula
- Other seafood like tuna or shrimp
- Citrus fruits
- Tomatoes
- Onions
- Garlic
- Fresh herbs like dill, cilantro or parsley
These foods nicely complement the flavors and textures of salmon and avocado in recipes.
Can you eat salmon and avocado daily?
You can safely enjoy salmon and avocado daily as part of a healthy, balanced diet. However, you may want to limit portion sizes to control calorie intake. Focus on variety and moderation by rotating salmon and avocado with other nutritious foods for the best health benefits.
Is salmon or avocado better for you?
Salmon and avocado are both highly nutritious foods that offer different health perks. Salmon boasts omega-3 fatty acids to benefit heart and brain health. Avocado provides antioxidants, vitamins, minerals and fiber. Incorporating both foods into your diet provides a greater range of positive effects than consuming either alone.
Does avocado help salmon absorb better?
Yes, studies show that eating avocado with salmon can help your body better absorb two key nutrients:
- The fat in avocado helps your body utilize the omega-3 fatty acids like DHA in salmon.
- The vitamin E in avocado assists with absorbing the vitamin D in salmon.
By enhancing nutrient absorption, avocado boosts the many health benefits of eating salmon.
Conclusion
Avocado is extremely nutritious to eat alongside salmon. The healthy fats, vitamins, minerals and antioxidants in avocado complement the omega-3 fatty acids and protein in salmon. Together, they offer benefits for heart health, brain function, vision, weight management and more.
Avocado’s creamy texture and mild flavor balances the stronger taste and flaky texture of salmon perfectly. The combo makes for tasty, satisfying meals like sushi rolls, rice bowls and salads. Select wild caught sustainable salmon when possible and pick avocados that yield slightly to pressure. Store and prepare the ingredients properly for maximum freshness and nutritional quality.
Overall, salmon and avocado are true superfoods that pair wonderfully together. Enjoying this dynamic duo as part of a balanced diet provides tremendous health advantages.