Salmon-Stuffed Avocados

Salmon-Stuffed Avocados

Recent studies indicate that a high dietary fiber intake has a strong protective association against risk of developing not only gut health issues, but also cardiovascular disease, stroke, type 2 diabetes, colorectal cancer, and it’s also linked to a decreased all-cause mortality. 
It's crucial to living a long, healthy life.
The previous recommendation was to eat 25 g of fiber per day, with the average intake in the US only hitting around 17 g per day for adults.
You know what?  That’s not gonna get it.
And now these new recommendations are recommending 15 g fiber for every 1000 calories you eat.  For a typical woman eating 2000 calories, that’s about 30 g fiber / day.  For a dude though, like my son who eats 4000 calories a day… he needs about 60 grams of fiber each and every day.
And that’s a lot!  Trying to come up with something interesting and flavorful to eat that’s also high in fiber every day can be shitty and exhausting.  
No one wants to eat bowl after bowl of plain old veggies. 
So, here we go!  This super easy salmon salad has about 12 grams of fiber per serving and it’s a great spin on the usual boring lunch.  Eat more than one serving like I did and you’re already almost halfway there!
Prep Time 20 minutes
Cook Time 10 minutes
Course Main Course, Salad, Side Dish
Cuisine American


  • 1/2 cup celery, diced
  • 1/2 cup peppers, diced
  • 2 TBSP fresh dill, chopped
  • 1/3 cup pumpkin seeds/peptias, toasted
  • 1/2 cup red onion, diced
  • 1/2 cup pecans, toasted and roughly chopped
  • 1 small apple, cored and chopped
  • 2 large avocados, halved and seeded
  • 1 TBSP lemon juice
  • 1 TBSP avocado oil-based mayo
  • 1/3 cup extra virgin olive oil
  • 14.75 oz can wild pink salmon, drained and flaked or equivalent salmon pouch or fresh to avoid picking out vertebrae. Or sub tuna.
  • salt and pepper, to taste


  • Preheat oven to 350 ° F.
  • On a rimmed baking sheet, toast pepitas and pecans 6 – 8 minutes.  Watch ‘em closely.  They like to char to a crisp.
  • Dice: celery, peppers, onion, apple, and pecans.  Chop dill.  Half and seed avocados.
  • Take all the ingredients EXCEPT avocados and throw them into a large bowl:  celery, peppers, dill, pepitas, onion, pecans, apple, lemon juice, mayo, olive oil, and salmon.  
  • Mix it all up. Add more mayo or olive oil if the mixture is too dry for your liking.
  • Serve:  Place ½ avocado on each plate and add ¼ of the contents of the bowl to each plate.  Add salt and pepper, to taste.
Keyword fiber, gluten-free, gut health foods

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