Heart-healthy salmon and avocado come together in this Salmon-Stuffed Avocados recipe. Convenient canned salmon gets a creamy dressing made from tangy Greek yogurt, mayo and spicy Dijon mustard and is then studded with crunchy celery. A touch of lime juice adds just the right amount of acid to balance the dressing. The dressed salmon is stuffed into a silky ripe avocado. Keep reading for expert tips, including what to serve with this dish.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you, too!
- If you want to make Salmon-Stuffed Avocado ahead of time, we suggest completing Step 1 the day before serving and then finishing the recipe the day of. This will ensure that the avocado has the freshest look and flavor.
- Instead of canned salmon, this recipe can be made with leftover cooked salmon or canned tuna.
- Feel free to serve the salmon avocado stuffing over a bed of lettuce instead of packing it into an avocado shell, or you can tuck it into a taco shell or tortilla wrap. We would serve Salmon-Stuffed Avocado with brown rice, wild rice or any favorite grain.
Nutrition Notes
- Salmon is loaded with protein, heart- and brain-healthy omega-3s, antioxidants, and a variety of vitamins and minerals, including vitamin D, vitamin B12, potassium and selenium. Altogether, these nutrients reduce the risk of disease, and support overall good health, strong bones and healthy nerves and cells.
- Avocado adds to this recipe's heart- and brain-healthy components with its monounsaturated fat, fiber, antioxidants, vitamins and minerals. The fiber in avocado also acts as a prebiotic, feeding your gut's beneficial bacteria. Regularly eating avocado may reduce your risk of heart disease and cognitive decline.
- High in protein, calcium and gut-friendly probiotics, Greek yogurt is a healthy addition to this recipe and replaces some of the mayo that would typically be used. Greek yogurt is also rich in selenium, which is essential for metabolism and a well-functioning thyroid.
- Besides adding a much-needed crunch that complements all the creaminess in this recipe, celery also provides vitamin K, necessary for strong bones and proper blood clotting, and antioxidants. Regularly including celery in your diet may help calm inflammation and reduce disease risk.
Ingredients
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½ cup nonfat plain Greek yogurt
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½ cup diced celery
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2 tablespoons chopped fresh parsley
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1 tablespoon lime juice
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2 teaspoons mayonnaise
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1 teaspoon Dijon mustard
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⅛ teaspoon salt
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⅛ teaspoon ground pepper
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2 (5 ounce) cans salmon, drained, flaked, skin and bones removed
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2 avocados
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Chopped chives for garnish
Directions
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Combine yogurt, celery, parsley, lime juice, mayonnaise, mustard, salt and pepper in a medium bowl; mix well. Add salmon and mix well.
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Halve avocados lengthwise and remove pits. Scoop about 1 tablespoon flesh from each avocado half into a small bowl. Mash the scooped-out avocado flesh with a fork and stir into the salmon mixture.
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Fill each avocado half with about 1/4 cup of the salmon mixture, mounding it on top of the avocado halves. Garnish with chives, if desired.
Frequently Asked Questions
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Canned salmon typically has a lot of sodium, so draining it is a good idea. Plus, you won't be adding excess liquid to the stuffing.
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You can slide out the fish bones using your fingers. Just tug at them from an angle. You can also use fish bone pliers, needle-nose pliers or tweezers.
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When avocados are sliced and exposed to air, they will begin to turn brown. While consuming a brown avocado is not harmful, it is unappealing visually and may have a slightly bitter taste.
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When choosing an avocado, gently squeeze it with your palm, not your fingertips. It should be soft but not mushy. If you can easily remove the small cap on top and see green underneath, it's ready to eat. If it's brown underneath, it might be too ripe. If it's not ripe yet, speed things up by placing the avocado in a brown paper bag with an apple or pear.
Additional reporting by Linda Frahm
Nutrition Facts (per serving)
293 | Calories |
20g | Fat |
11g | Carbs |
23g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Serving Size 1/2 avocado and 1/4 cup salmon salad | |
Calories 293 | |
% Daily Value * | |
Total Carbohydrate 11g | 4% |
Dietary Fiber 7g | 25% |
Total Sugars 2g | |
Protein 23g | 45% |
Total Fat 20g | 25% |
Saturated Fat 3g | 15% |
Cholesterol 61mg | 20% |
Vitamin A 413IU | 8% |
Vitamin C 14mg | 16% |
Folate 94mcg | 24% |
Sodium 400mg | 17% |
Calcium 94mg | 7% |
Iron 1mg | 6% |
Magnesium 52mg | 12% |
Potassium 807mg | 17% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.