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Herbed Salmon and Avocado Tartare Bowl with Shaved Fennel

  • Writer: Devon Tonneson
    Devon Tonneson
  • Jul 12
  • 3 min read

Symptom check-in


POTS: I had no POTS symptoms today — no dizziness when I stood up, no racing heart, and no trouble breathing with simple exercise.

Vestibular migraine: I had no vestibular migraine symptoms today — no vertigo, no nausea, no vomiting, and no light sensitivity.

Lupus: I had body aches, a low fever, and a red rash across my cheeks today. I wanted an anti-inflammatory meal today, so I made salmon with avocado, olive oil, and fresh herbs.


Disorder safety check

Condition

Works?

Why

POTS

Not specifically targeted

There is some sodium from seasoning, but this is not built as a high-salt meal

Vestibular migraine

Usually

Mild ingredients; raw onion, citrus, or strong acidity can be reduced if needed

Lupus

Yes

Salmon provides omega-3 fats, while avocado and olive oil add unsaturated fats

Recent transplant

Adapted

I would use fully cooked salmon rather than raw salmon tartare for an immunosuppressed character


Recipe

Ingredients

Makes 2 servings

Salmon

  • 10–12 oz skinless salmon fillet

  • 1 tbsp extra-virgin olive oil

  • 1/2 tsp kosher salt

  • Freshly ground black pepper

  • 1 tbsp finely chopped fresh dill

  • 1 tbsp finely chopped parsley

  • 1 tbsp finely chopped chives

  • 1 tsp extra-virgin olive oil for finishing

Optional:

  • 1 tsp lemon juice if tolerated

Avocado cream

  • 1 large ripe avocado

  • 2 tbsp plain Greek yogurt

  • 1 tbsp extra-virgin olive oil

  • 1–2 tbsp water

  • 1/4 tsp kosher salt

  • Small pinch garlic powder, optional

Shaved fennel

  • 1/2 small fennel bulb


    or 1/4 small sweet white onion

  • 1 tsp olive oil

  • Small pinch salt

  • 1 tbsp chopped dill

Finishing

  • Extra dill or parsley

  • Black pepper

  • Extra-virgin olive oil

  • Optional microgreens


Steps


1. Cook the salmon

  1. Heat the oven to 400°F.

  2. Pat the salmon completely dry.

  3. Place it in a small baking dish or on a parchment-lined baking sheet.

  4. Rub with 1 tablespoon olive oil.

  5. Season with kosher salt and black pepper.

  6. Bake for approximately 10–14 minutes, depending on thickness, until fully cooked.

  7. Check the thickest part before removing it.

  8. Transfer the salmon to a clean plate.

  9. Let it cool for about 10 minutes.

  10. Refrigerate for another 15–20 minutes if you want the chilled tartare-style texture.

Do not dice it while piping hot or it will flake apart instead of forming neat cubes.


2. Make the avocado cream

  1. Cut the avocado in half.

  2. Remove the pit.

  3. Scoop the flesh into a blender or small food processor.

  4. Add:

    • Greek yogurt

    • olive oil

    • salt

    • optional garlic powder

  5. Blend until completely smooth.

  6. Add 1 tablespoon water.

  7. Blend again.

  8. Add the second tablespoon only if needed.

You want the avocado thick and spoonable, not runny.

  1. Taste and adjust the salt.

  2. Cover and refrigerate while you finish the salmon.


3. Prepare the fennel

The translucent ribbons in the photo look like very thin fennel or onion.

  1. Wash the fennel thoroughly.

  2. Cut off the stalks.

  3. Cut the bulb in half.

  4. Remove the hard core.

  5. Use a mandoline or very sharp knife to slice it paper-thin.

If using onion instead, slice it the same way.

  1. Put the slices into a bowl of cold water for 5 minutes.

This keeps fennel crisp and takes some of the bite out of raw onion.

  1. Drain thoroughly.

  2. Pat dry.

  3. Toss with:

    • 1 teaspoon olive oil

    • tiny pinch salt

    • chopped dill

Set aside.


4. Dice the chilled salmon

  1. Put the cooled salmon on a clean cutting board.

  2. Cut it into approximately 1/2-inch cubes.

Some pieces will naturally flake. That is fine.

  1. Transfer the salmon to a mixing bowl.


5. Season the salmon

Add to the salmon:

  • chopped dill

  • parsley

  • chives

  • 1 teaspoon olive oil

  • small pinch salt

  • black pepper

  • Fold everything together very gently.

  • Do not mash the salmon.

  • Taste.

  • Add another small pinch of salt if needed.

If using lemon and the character tolerates it:

  1. Add only about 1 teaspoon and fold again.

I would keep the acid light so the salmon and herbs stay dominant.


6. Start plating with the avocado

  1. Spoon a generous amount of avocado cream onto one side of a shallow bowl.

  2. Use the back of a spoon to drag it outward into a wide smear.

The photo has a thick pool of avocado rather than little decorative dots.


7. Add the salmon

  1. Spoon the herbed salmon beside and partially over the avocado.

  2. Keep the salmon in a loose pile.

  3. Do not compress it into a tight mound.

You want to see individual salmon pieces.


8. Add the shaved fennel

  1. Take a small handful of the dressed fennel.

  2. Let excess oil drip off.

  3. Arrange the ribbons loosely over the salmon.

Do not bury the fish.

A few translucent curls across the top are enough.


9. Finish the plate

  1. Scatter fresh dill and chives over the salmon.

  2. Add freshly cracked black pepper.

  3. Drizzle extra-virgin olive oil around the plate.

  4. Add microgreens if using.

  5. Taste a bite containing salmon, avocado, and fennel together.

  6. Adjust the salt if needed.

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