Healthy Eating

Omega-3 salmon salad

Romaine lettuce leaves topped with salmon salad


This salmon salad is an economical, easy and delicious way to consume lean protein and anti-inflammatory fats.  

Certain fats, such as omega-3 fatty acids, have been linked to lowering inflammation for people with rheumatoid arthritis (RA). Omega-3 fatty acids are essential, meaning our body cannot naturally produce these fats and therefore they must be consumed within our diet. Research suggests that consuming 2 or more servings of fish per week may help lower disease activity in people with RA. While fresh salmon is often expensive, canned salmon is an easily available and more affordable option.  

Nutritional information (per serving*):  

Calories: 201; Total Fat (9g); Saturated Fat (2g); Monounsaturated Fat (0g); Carbohydrates (6g); Protein (24g); Fibre (1g); Sodium (316 mg); Omega-3 Fatty Acids (2g). 

Total Time: 10 minutes 
*Servings: 2 


  • 1 can low-sodium Pacific or sockeye salmon, drained (213g)  
  • ¼ cup or 1 stalk celery, diced  
  • ¼ cup red onion, diced  
  • 4 tbsp vegan mayonnaise  
  • 1 tsp mustard  
  • 1 tsp fresh or dried dill   
  • Pinch of black pepper  

Optional garnish:   

  • Avocado, thinly sliced   
  • Lemon wedge  
  • Sprinkle of lemon pepper seasoning  


  1. In a small bowl, combine all ingredients (except for the garnish) and mix well.  
  2. Optional: Top with avocado slices, lemon juice from wedge and sprinkle of lemon pepper seasoning.   
  3. Serve on romaine lettuce leaves or whole grain bread.  

Extra tips:  

  • Use romaine lettuce to make lettuce wraps with the salad.   
  • Add 1 tbsp of plain Greek yogurt to the salad to make it creamier.   
  • Try making the salad with a combination of canned tuna and canned salmon.   
  • Use different spices and herbs, such as garlic, cumin, basil or turmeric, to alter the flavour.