▶ 5 Summer Salads with Fish and Seafood

Why seafood salads are the best summer option

When the thermometer rises above 30 degrees, the body craves three things: hydration, lightness, and nutrients. Summer salads with fish and seafood fulfill all three without sacrificing flavor.

From a nutritional point of view, seafood in salads provides complete protein, omega-3, iodine, selenium, and B vitamins, all in a cold preparation that doesn't generate heat in the kitchen. Compared to chicken or ham salads, fish versions are lighter, more digestible, and richer in healthy fats.

The practical advantage is just as important: most of these seafood products require no cooking or can be prepared in minutes. Smoked salmon is served directly from the package. Desalted cod is added raw or cooked in 5 minutes. Anchovies are ready once the can is opened. There's no excuse not to eat well in summer.

And there's an aesthetic reason: the colors of seafood – pale pink salmon, pearly white cod, coppery brown anchovies, purplish octopus – contrast with the greens, reds, and oranges of vegetables, creating visually spectacular dishes. In summer, we eat with our eyes before our mouths.

The 6 keys to a perfect summer fish salad

1. The green base matters. Not all lettuces are created equal. For fish salads, arugula (bitter, peppery) and lamb's lettuce (sweet, tender) are the best bases. Avoid iceberg and romaine: they add volume but little flavor. Tender shoots (mizuna, tatsoi) are a premium option.
2. Texture contrast is a must. Every salad needs something crunchy (nuts, seeds, croutons, cucumber), something creamy (avocado, burrata, thick dressing), and something firm (the fish). Without contrast, a salad is boring no matter how good the ingredients are.
3. Generous protein portion. In a main course salad, fish or seafood should account for at least 30% of the volume. A solitary slice of salmon on a mountain of leaves is not a salmon salad: it's a salad with garnish.
4. Dressing is added at the end, never before. Green leaves wilt quickly with acid. Dress just before serving. Exception: ingredients you marinate (cod, red onion) are prepared separately.
5. Ingredients at the correct temperature. Vegetables, very cold. Fish, cold or at room temperature (depending on the type). Never mix hot fish with cold leaves: the leaves cook with the heat and lose texture in seconds.
6. Acid as a common thread. Vinaigrette with lemon, lime, or quality vinegar. Acidity is what brings all the elements together and refreshes the palate with every bite. Without enough acid, the salad falls flat.

1. Smoked salmon salad with avocado, arugula and mustard vinaigrette

The queen of fish salads. Smoked salmon provides intense flavor, avocado adds creaminess, and arugula offers a spicy background that balances the fish's fat. A salad that could be on any restaurant menu and is ready in 10 minutes.

Ingredients (4 servings)

• 200 g smoked salmon, sliced or in strips
• 150 g baby arugula
• 2 ripe avocados, sliced
• 1 cucumber, cut into thin half-moons
• 100 g cherry tomatoes, halved
• Toasted sesame seeds
• Capers (2 tablespoons)

Mustard and honey vinaigrette

• 3 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• Salt and pepper

Preparation (10 minutes)

1. Prepare the vinaigrette by emulsifying oil, lemon, mustard, and honey. Whisk with a fork until creamy.
2. Arrange the arugula as a base on a large platter or individual plates.
3. Distribute the cucumber and cherry tomatoes over the arugula.
4. Place the avocado slices fanned out on one side of the plate.
5. Arrange the smoked salmon on the other side, slightly ruffled to create volume.
6. Add capers and sesame on top.
7. Dress just before serving.

Variations: substitute arugula with lamb's lettuce if you prefer a sweeter taste. Add radish slices for a spicier touch. A poached egg on top turns this salad into a perfect summer brunch.

2. Desalted cod salad with orange, black olives and red onion

This salad has roots in Portuguese and Catalan cuisine, where cod with orange is a classic combination. The sweetness of the orange, the saltiness of the cod, and the bitterness of the olives create a perfect flavor triangle.

Ingredients (4 servings)

• 400 g desalted cod flaked
• 3 oranges, peeled and sliced thin (without white pith)
• 1 red onion, thinly sliced into rings
• 100 g black Aragon olives (with pit, for more flavor)
• 50 g lamb's lettuce or mixed greens
• Fresh parsley, chopped

Portuguese dressing

• 4 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon sweet paprika
• 1 very finely grated garlic clove
• Salt (taste first, cod adds saltiness)
• Black pepper

Preparation (15 minutes)

1. Flake the cod with your hands, removing any bones. Irregular flakes are part of this salad's charm.
2. Soak the red onion rings in cold water with a splash of vinegar for 10 minutes. This softens their raw flavor.
3. Arrange the orange slices on a platter, slightly overlapping.
4. Distribute the cod over the oranges.
5. Add the drained onion, olives, and lamb's lettuce.
6. Prepare the dressing by mixing all ingredients and pour over the salad.
7. Finish with fresh parsley.

This salad is even better if you let it rest for 10 minutes before serving. The cod absorbs some of the dressing and the flavors integrate. It's a dish that travels well to the beach or a summer picnic in an airtight container.

3. Cantabrian anchovy salad with burrata, cherry tomatoes and pesto

Burrata is the creamy star that turns any salad into a luxury. Combined with premium Cantabrian anchovies, perfectly ripe cherry tomatoes, and basil pesto, this salad is pure Italy with a Cantabrian accent.

Ingredients (4 servings)

• 2 fresh burratas (125 g each)
• 12-16 Cantabrian anchovy fillets
• 300 g assorted cherry tomatoes (red, yellow, if you find them)
• A handful of arugula
• Toasted crystal bread, cut into irregular pieces

Quick pesto

• 30 g fresh basil
• 30 g toasted pine nuts
• 30 g grated Parmesan cheese
• 1 clove garlic
• 100 ml extra virgin olive oil
• Salt

Preparation (10 minutes)

1. Prepare the pesto: blend basil, pine nuts, Parmesan, garlic, and oil in a mortar or blender. It should have some texture, not completely smooth.
2. Halve the tomatoes and arrange them on a platter.
3. Place the burratas in the center and cut them crosswise so the creamy interior spills out.
4. Arrange the anchovies on and around the burrata.
5. Add the arugula and toasted bread pieces.
6. Drizzle generously with pesto.
7. Finish with a drizzle of extra virgin olive oil and black pepper.

Do not dress this salad with vinaigrette: the pesto and the anchovy oil are enough dressing. The contrast between the explosive creaminess of the burrata, the salty intensity of the anchovy, and the acidity of the tomato is addictive.

4. Warm prawn salad with mango and lime vinaigrette

The only cooking touch in these 5 salads: the prawns are sautéed for 2 minutes and served warm over the cold salad. The thermal contrast, along with the tropical sweetness of mango and the acidity of lime, creates a festive and colorful salad.

Ingredients (4 servings)

• 400 g peeled prawns
• 1 ripe but firm mango, diced
• 1 avocado, diced
• 100 g mixed lettuce greens
• 1 red bell pepper, thinly sliced
• 50 g roasted peanuts
• Fresh cilantro
• Olive oil for sautéing
• Salt, pepper, garlic powder

Lime and chili vinaigrette

• 3 tablespoons olive oil
• Juice of 2 limes
• 1 tablespoon fish sauce (nam pla) or soy sauce
• 1 teaspoon honey
• Half a red chili, finely chopped

Preparation (15 minutes)

1. Prepare the vinaigrette by mixing all ingredients. Set aside.
2. Sauté the prawns in a pan with hot oil, salt, pepper, and garlic powder. 1-2 minutes per side until pink. Do not overcook.
3. Assemble the salad base with mixed greens, mango, avocado, and red bell pepper.
4. Place the warm prawns on top.
5. Dress with vinaigrette, add peanuts and cilantro.

Roasted peanuts are key: they provide the crunch the salad needs and harmonize with the Asian flavors of the vinaigrette. If you want a lighter version, substitute peanuts with pumpkin seeds.

5. Octopus salad with potato, paprika and olive oil

The salad version of Galician-style octopus. A Spanish summer classic that works as both an appetizer and a main course. Tender octopus, boiled potato, and paprika form an infallible flavor trio.

Ingredients (4 servings)

• 500 g cooked octopus, sliced
• 400 g potatoes (firm variety like Monalisa)
• 1 red onion, thinly sliced into rings
• 100 g cherry tomatoes
• Fresh parsley, chopped
• Sweet paprika from La Vera
• Spicy paprika (optional)
• Flaky sea salt

Galician dressing

• 5 tablespoons extra virgin olive oil
• 1 tablespoon white wine vinegar
• 1 finely chopped garlic clove
• Salt

Preparation (20 minutes + potato cooking)

1. Boil the potatoes with their skin on in salted water until tender (20-25 minutes). Let them cool, peel, and cut into thick slices.
2. If the octopus is frozen, thaw it and cook according to package directions. If fresh, cook until tender (45-60 minutes). For this salad, using ready-cooked octopus is most practical.
3. Arrange the potato slices at the base of a platter.
4. Place the sliced octopus over the potatoes.
5. Add the red onion and cherry tomatoes.
6. Dress with vinaigrette and sprinkle generously with paprika.
7. Finish with flaky sea salt, parsley, and a final drizzle of oil.

The trick to making this salad exceptional: dress the potatoes when they are still warm. They absorb the oil and vinaigrette much better when hot. The octopus and other ingredients are added once the potatoes are at room temperature.

5 summer dressings that transform any salad

A good dressing turns a mediocre salad into something memorable. These 5 dressings work especially well with seafood:

1. Lemon and olive oil vinaigrette (classic): 3 parts oil, 1 part lemon juice, salt, pepper. The universal base. Works with everything.

2. Sherry and honey vinaigrette: Sherry vinegar + honey + mustard + olive oil. Sweet-sour, ideal with smoked salmon and cod.

3. Asian dressing: soy sauce + sesame oil + lime + grated ginger + honey. Perfect with prawns, tuna, and salmon.

4. Light pesto: basil + oil + garlic + lemon (without cheese or pine nuts). Works as a green and fresh dressing with any white fish.

5. Yogurt and herb vinaigrette: Greek yogurt + lemon juice + dill + mint + oil. Creamy, light, ideal with cod and octopus.

General ratio: the classic rule is 3 parts oil to 1 part acid (vinegar or juice). For summer, reverse to 2:1 or even 1:1 if you prefer it more acidic and refreshing.

How to turn a salad into a complete meal

For a salad to work as a main dish (not a side dish), it needs these components:

• Protein: minimum 100-150 g of fish or seafood per person.
• Carbohydrate: boiled potato, quinoa, couscous, brown rice, or toasted bread. Without carbohydrates, the salad won't be satisfying.
• Healthy fat: avocado, nuts, seeds, or a generous dressing. Fat provides satiety and helps absorb vitamins.
• Vegetable volume: green leaves, tomato, cucumber, bell pepper. At least 2-3 different vegetables.
• Acidic element: vinaigrette, citrus, pickles. Acid stimulates appetite and aids digestion.

With these 5 components, a summer salad with seafood is a complete meal that provides between 400-550 calories, enough protein, and all the micronutrients you need.

Storage and advance preparation

Advance preparation is key to eating salads every day in summer without it becoming a chore:

• Wash and dry green leaves with a spinner and store them in a container with a paper towel at the bottom. They last 3-4 days in the fridge, ready to use.
• Cut vegetables (cucumber, bell pepper, carrot) and store them in water in the fridge. They stay crispy for 2-3 days.
• Prepare dressings in a glass jar. They last 1 week in the fridge. Shake before use.
• Flaked cod can be stored for 2-3 days in the fridge in an airtight container.
• Opened smoked salmon lasts 3-5 days well wrapped in the fridge.
• Cooked octopus keeps for 3-4 days refrigerated.
• Never mix leaves with dressing for storage. They wilt in hours. Always dress just before serving.

With 30 minutes of preparation on Sunday afternoon, you can have the components ready to assemble different salads every day of the work week.

Frequently asked questions