Refreshing Mediterranean Salmon Salad

This Mediterranean Salmon Salad is a wholesome and colorful dish that brings together the best of fresh vegetables, tender grilled or baked salmon, and a zesty lemon-oregano dressing. It’s the perfect meal for a light lunch, dinner, or even a meal prep option. Inspired by the vibrant flavors of the Mediterranean, this salad is packed with healthy fats, lean protein, and nutrient-rich greens, making it a nutritious choice for any day of the week.

Why You’ll Love This Recipe

This Mediterranean Salmon Salad is the epitome of a satisfying, healthy meal. The richness of the salmon beautifully complements the crisp textures of the mixed greens and the briny flavor of Kalamata olives. The crumbled feta cheese adds a creamy element, while the cherry tomatoes and cucumber provide a refreshing crunch. This dish is quick to prepare, versatile, and makes for an excellent option for meal prep. Additionally, it’s naturally low in carbohydrates and loaded with heart-healthy fats, making it a great fit for keto and low-carb diets.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Salmon fillets (grilled, baked, or pan-seared)
• Mixed greens (such as arugula, spinach, and romaine)
• Cherry tomatoes (halved)
• Cucumber (sliced)
• Red onion (thinly sliced)
• Kalamata olives (pitted)
• Feta cheese (crumbled)
• Olive oil
• Lemon juice
• Garlic (minced)
• Dried oregano
• Salt and pepper

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Directions

1. Preheat the Grill or Oven: Set your grill or oven to 400°F (200°C). Lightly season the salmon fillets with salt, pepper, and a drizzle of olive oil.
2. Cook the Salmon: Grill or bake the salmon for about 12-15 minutes, or until the fish easily flakes when tested with a fork. Allow the salmon to rest for a few minutes while you prepare the rest of the salad.
3. Prepare the Salad Base: In a large bowl, combine the mixed greens, halved cherry tomatoes, sliced cucumber, thinly sliced red onion, and pitted Kalamata olives. Toss gently to distribute the ingredients evenly.
4. Make the Dressing: In a small bowl, whisk together the olive oil, fresh lemon juice, minced garlic, dried oregano, salt, and pepper. Taste and adjust the seasoning if needed.
5. Assemble the Salad: Drizzle the freshly made dressing over the salad and toss everything together gently to ensure the veggies are well-coated.
6. Add the Salmon: Flake the cooked salmon into large chunks using a fork and place it on top of the salad.
7. Garnish and Serve: Top the salad with crumbled feta cheese and serve immediately for the freshest taste. Optionally, garnish with fresh herbs like parsley or mint for extra flavor.

Servings and Timing

• This recipe makes 2-3 servings.
• Prep time: 15 minutes
• Cook time: 15 minutes
• Total time: 30 minutes

Variations

• Quick Option: Use canned or smoked salmon for an even faster version of this dish.
• Extra Creaminess: Add slices of ripe avocado to the salad for a buttery texture.
• Dairy-Free: Swap out the feta cheese with a dairy-free cheese alternative or leave it out entirely.
• Heartier Meal: Add cooked quinoa, farro, or another whole grain to make this salad more filling.
• More Mediterranean Flavors: Mix in roasted red peppers or marinated artichoke hearts for additional Mediterranean flair.

Storage and Reheating

• Leftovers: Store leftover salmon and salad in separate airtight containers in the refrigerator for up to 3 days.
• Reheating the Salmon: Reheat the salmon in the oven at 300°F (150°C) for about 8-10 minutes, or until warmed through. Avoid reheating in the microwave to preserve the texture of the fish. Re-dress the salad just before serving to keep it fresh and crisp.

Frequently Asked Questions (FAQs)

1. Can I use leftover salmon for this salad?
   • Absolutely! Leftover grilled or baked salmon works wonderfully for this salad and saves time on preparation.
2. Is this salad suitable for meal prep?
   • Yes, this salad is perfect for meal prep. Simply keep the salmon, salad ingredients, and dressing separate, then assemble when ready to serve.
3. What type of greens should I use in this salad?
   • A mix of arugula, spinach, and romaine creates a lovely combination of flavors and textures. However, feel free to use your favorite greens!
4. Can I make this salad dairy-free?
   • Yes! To make this salad dairy-free, simply omit the feta cheese or use a plant-based cheese alternative.
5. What kind of salmon is best for this salad?
   • Fresh or frozen wild-caught salmon is ideal, but farmed salmon will also work if that’s what you have on hand.
6. How can I prevent the salad from getting soggy?
   • To keep the salad fresh, store the dressing separately and add it just before serving. Additionally, you can keep watery ingredients like tomatoes separate until ready to assemble the salad.
7. Is this salad keto-friendly or low-carb?
   • Yes, this Mediterranean Salmon Salad is naturally low in carbs and fits perfectly into a keto or low-carb lifestyle.
8. Can I use store-bought dressing?
   • Of course! A simple lemon vinaigrette or Greek dressing can work as a substitute. However, homemade dressing is fresher and healthier.
9. Do I need a grill to make this salad?
   • Not at all! If you don’t have access to a grill, baking or pan-searing the salmon will work just as well.
10. What wine pairs best with this salad?
    • A crisp white wine, such as Sauvignon Blanc or Pinot Grigio, complements the fresh, tangy flavors of the salad perfectly.

Conclusion

This Mediterranean Salmon Salad is the ultimate healthy, flavorful, and easy-to-make meal. Whether you’re prepping for a busy week, enjoying a light lunch, or indulging in a fresh dinner, this salad is a versatile and satisfying option. The combination of flaky salmon, crisp vegetables, and the tangy lemon-oregano dressing is sure to become a favorite in your recipe rotation. Its simple ingredients and quick preparation make it the perfect dish for anyone looking for a nutritious, Mediterranean-inspired meal.

Mediterranean Salmon Salad Pin Recipe

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Yield: 4 servings
• Category: Main Dish
• Method: Grilling
• Cuisine: Mediterranean

Ingredients for the Salmon:

• 4 salmon fillets (about 6 oz each)
• 1 tbsp olive oil
• 1 tsp dried oregano
• ½ tsp garlic powder
• Juice of ½ lemon
• Salt and pepper to taste

Ingredients for the Salad:

• 6 cups mixed greens (like romaine, arugula, or spring mix)
• 1 cup cherry tomatoes, halved
• ½ cucumber, sliced
• ¼ red onion, thinly sliced
• ½ cup Kalamata olives, pitted
• ½ cup crumbled feta cheese
• ¼ cup fresh parsley or mint, chopped (optional)

Ingredients for the Dressing:

• 3 tbsp olive oil
• Juice of 1 lemon
• 1 tsp Dijon mustard
• 1 garlic clove, minced
• Salt and pepper to taste

Instructions:

1. Preheat grill or grill pan to medium-high heat.
2. Brush salmon with olive oil, lemon juice, oregano, garlic powder, salt, and pepper.
3. Grill salmon for 4-5 minutes per side, or until cooked through and flakes easily. Set aside to cool slightly.
4. In a small bowl, whisk together all dressing ingredients until smooth.
5. In a large bowl, combine greens, tomatoes, cucumber, red onion, olives, and feta.
6. Flake the grilled salmon into large chunks and add on top of the salad.
7. Drizzle with dressing just before serving and toss lightly. Garnish with herbs, if using.

Notes:

• Serve with warm pita or crusty bread for a complete meal.
• Make it dairy-free by skipping the feta or using a dairy-free alternative.
• Swap grilled chicken or chickpeas for salmon to mix it up!