Breastfeeding Friendly Salmon and Cucumber Salad
Poached salmon is one of the smartest proteins you can reach for when you're nursing, delivering omega-3s in a form that's gentle to prepare and easy to digest. The salmon is simmered low and slow in ginger-scented water until it's perfectly flaky and tender — no heavy oils or strong seasonings that might feel overwhelming. Creamy avocado, cool cucumber, and a bright tangle of scallion greens, cilantro, and mint make the bowl feel fresh and satisfying rather than like a dutiful "healthy meal." The dressing is a simple whisk of apple cider vinegar, extra-virgin olive oil, honey, and fresh ginger, so every ingredient pulling flavor duty is also genuinely nourishing. A squeeze of lemon over the avocado keeps everything vibrant and prevents any browning before you're ready to serve. It comes together quickly, requires minimal cooking, and the result is a light but filling plate that actually makes you excited to eat well.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
Learn more →Ingredients
4 servings
For the salmon
- 1 lb salmon fillet, skin-on
- 4 cups water
- ½ tsp salt
- 3 slices fresh ginger
For the dressing
- 2 tbsp apple cider vinegar
- 3 tbsp extra-virgin olive oil
- 1 tsp fresh ginger, finely grated
- 1 tsp honey
- ¼ tsp salt
For the salad
- 1 large english cucumber, halved lengthwise and thinly sliced
- 1 large avocado, pitted and diced
- 4 scallions, green tops only, thinly sliced
- ¼ cup fresh cilantro leaves
- 2 tbsp fresh mint leaves, torn
- 1 tbsp fresh lemon juice
For serving
- lemon wedges, for serving (optional)
Instructions
- 1
Combine the water, salt, and ginger slices in a medium saucepan and bring to a gentle simmer over medium heat. Slide the salmon fillet in skin-side down, reduce the heat to low, and poach until the salmon reaches 145°F (63°C) on an instant-read thermometer at the thickest part, about 10–12 minutes. The flesh should be opaque throughout and flake easily when pressed.
- 2
Transfer the salmon to a plate and let it rest for 10 minutes. Discard the poaching liquid and ginger slices. Once cool enough to handle, peel away and discard the skin, then flake the salmon into large chunks.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!