Pregnancy Friendly Salmon and Cucumber Salad
Bright, cooling, and packed with good-for-you ingredients, this poached salmon and cucumber salad is the kind of meal that feels indulgent without any of the worry. Salmon is one of the best sources of omega-3 fatty acids, and poaching it to a verified internal temperature of 145°F means you're getting every bit of that nutritional payoff while keeping things completely safe during pregnancy. The method is gentle and foolproof — ginger-infused water, low heat, and a quick check with a thermometer are all it takes to get perfectly flaky, tender fish every time. Creamy avocado, crisp English cucumber, and a handful of fresh herbs bring color and texture to every bite, while the apple cider vinegar and olive oil dressing ties it all together with a bright, zippy finish. Scallion greens, cilantro, and mint keep the flavor lively without any ingredients that raise red flags, and a squeeze of fresh lemon at the end makes everything pop. It comes together quickly, requires minimal cooking, and is the kind of dish you'll want on repeat all the way through the warmer months.
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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.
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