DASH Salmon Noodle Salad: Thai-Style Recipe

This DASH salmon noodle salad brings together tender baked salmon, crisp vegetables, and a bright lime dressing for a light, satisfying lunch or dinner that fits comfortably within a DASH eating pattern.

Salmon is one of the cold-water fatty fish that’s naturally high in long-chain omega-3 fatty acids, according to the NIH Office of Dietary Supplements, making it an easy way to work more omega-3s into a heart-healthy diet.

The dressing gets its warmth from fresh ginger and garlic. Ginger has been studied for possible anti-inflammatory properties, while garlic is a staple in heart-healthy cooking and has long been studied for a possible role in blood pressure management, though most of that evidence comes from concentrated garlic supplements rather than the amount used in a single recipe. If you want to dig into what the research actually shows, we’ve covered it in detail in Does Garlic Lower Blood Pressure?.

The Salad

2 salmon fillets (about 6 oz/170g each)
4 oz (113g) rice noodles (soba/buckwheat noodles work well too, for extra fiber)
1 red bell pepper, thinly sliced
1 cucumber, thinly sliced
1 carrot, julienned
1/2 cup chopped fresh cilantro
1/4 cup chopped fresh mint
1/4 cup chopped unsalted peanuts (optional)
2 green onions, thinly sliced

The DASH-Friendly Dressing

1/4 cup fresh lime juice
1 tbsp reduced-sodium tamari or coconut aminos
1 tbsp rice vinegar
1 tbsp honey
1 tbsp grated fresh ginger
1 clove garlic, minced
1/2 tsp red pepper flakes (adjust to taste)
2 tbsp extra-virgin olive oil

Instructions

Preheat the oven to 400°F (200°C). Season the salmon fillets with black pepper, garlic powder, and lime zest — no added salt. Place on a lined baking sheet and bake 12–15 minutes, until cooked through. Let cool, then flake into large pieces.
Cook the rice noodles in unsalted water according to package instructions. Rinse under cold water and drain well.
In a small bowl, whisk together the lime juice, tamari or coconut aminos, rice vinegar, honey, ginger, garlic, red pepper flakes, and olive oil until well combined.
In a large bowl, combine the noodles, bell pepper, cucumber, carrot, cilantro, mint, peanuts (if using), and green onions. Add the flaked salmon.
Pour the dressing over the salad and toss gently to coat everything evenly.
Divide the salad among plates and serve immediately.

Nutritional Data Estimate (per serving, based on 4 servings)

Calories: ~390
Total Fat: ~17g
Saturated Fat: ~2.5g
Cholesterol: ~65mg
Sodium: ~200–300mg
Total Carbohydrate: ~37g
Dietary Fiber: ~3g
Sugars: ~9g
Protein: ~28g

DV = Daily Value, based on a 2,000-calorie diet.

This DASH salmon noodle salad is a light, low-sodium option that fits easily into lunch or dinner rotation.

How to Lower Blood Pressure Naturally

Recipes like this one are a simple way to support your blood pressure goals through diet. For an added layer of support, RESPeRATE is an FDA-cleared device that works alongside your physician-directed treatment plan as part of your overall health program.

If you like this dish, you’ll also love our Lemon Herb Grilled Fish for another light, DASH-friendly seafood option.