Mediterranean Salmon Salad

Mediterranean Salmon Salad is a vibrant and wholesome dish featuring flaky grilled or baked salmon served over a crisp bed of greens, colorful vegetables, olives, and tangy feta cheese. Finished with a zesty lemon-oregano dressing, this salad is fresh, filling, and packed with heart-healthy ingredients inspired by the flavors of the Mediterranean.

Why You’ll Love This Recipe

This salad is the perfect mix of satisfying protein and fresh produce. The salmon provides a rich, buttery flavor that pairs beautifully with the briny olives, creamy feta, and crunchy veggies. It’s easy to prepare, loaded with nutrients, and works great as a light lunch, dinner, or even meal prep for the week. Plus, it’s naturally low in carbs and high in healthy fats.

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

directions

1. Preheat grill or oven to 400°F (200°C). Lightly season salmon fillets with salt, pepper, and a drizzle of olive oil.
2. Grill or bake the salmon for 12–15 minutes, or until it flakes easily with a fork. Let it rest while you prepare the salad.
3. In a large bowl, combine mixed greens, cherry tomatoes, cucumber, red onion, and olives.
4. In a small bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper to make the dressing.
5. Drizzle the dressing over the salad and toss gently to coat.
6. Flake the cooked salmon into large chunks and place on top of the salad.
7. Sprinkle with crumbled feta and serve immediately.

Servings and timing

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

Variations

• Use canned or smoked salmon for a quicker version.
• Add avocado slices for extra creaminess.
• Swap feta with goat cheese or leave it out for a dairy-free version.
• Add quinoa or farro for a heartier meal.
• Mix in roasted red peppers or artichoke hearts for more Mediterranean flair.

storage/reheating

Store leftover salad and salmon separately in airtight containers in the refrigerator for up to 3 days.
To reheat the salmon, warm it in the oven at 300°F for 8–10 minutes or until heated through. Avoid reheating in the microwave to prevent drying. Re-dress the salad just before serving for the freshest taste.

FAQs

Can I use leftover salmon for this salad?

Yes, this is a great way to repurpose leftover grilled or baked salmon.

Is this salad good for meal prep?

Absolutely. Keep the salmon, salad ingredients, and dressing separate until ready to serve.

What greens work best in this salad?

A mix of arugula, baby spinach, and romaine gives a nice variety of textures and flavors.

Can I make this salad dairy-free?

Yes, just omit the feta or use a plant-based cheese alternative.

What kind of salmon should I use?

Fresh or frozen wild-caught salmon is best, but farmed will work if that’s what you have.

How do I keep the salad from getting soggy?

Store dressing separately and add just before eating. You can also keep watery ingredients like tomatoes separate.

Is the salad low-carb or keto-friendly?

Yes, this salad is naturally low in carbs and fits well into a keto lifestyle.

Can I use a store-bought dressing?

Sure, a lemon vinaigrette or Greek dressing works well, but homemade is fresher and healthier.

Can I make it without a grill?

Yes, baking or pan-searing the salmon works just as well.

What wine pairs well with this salad?

A crisp white wine like Sauvignon Blanc or Pinot Grigio complements the flavors perfectly.

Conclusion

Mediterranean Salmon Salad is a healthy, flavorful, and easy-to-make meal that’s perfect for any time of the year. With its mix of fresh vegetables, tender salmon, and bright dressing, it delivers a balanced and satisfying dish that feels both nourishing and indulgent. Whether you’re prepping lunch ahead or enjoying a fresh dinner, this salad will quickly become a favorite.

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