Mediterranean Salmon Salad
A colourful salad featuring juicy grilled salmon, crunchy vegetables, grains and a tangy balsamic dressing. This vibrant Mediterranean-inspired bowl is packed with fresh flavors, protein, and wholesome ingredients that make a complete and satisfying meal. Perfect for healthy lunches or light dinners that don't compromise on taste.
Ingredients
- 2 salmon fillets
- Mixed salad greens
- 1 cucumber, sliced
- 1/2 red onion, thinly sliced
- 1 cup cherry tomatoes, halved
- 1 cup cooked grains (quinoa or brown rice)
- 1/2 cup crumbled feta cheese
- Handful of fresh basil leaves
- 2 tablespoons balsamic vinegar
- 3 tablespoons extra‑virgin olive oil
- Salt and freshly ground black pepper
Instructions
- Season the salmon fillets with salt and pepper and grill or pan‑sear for 3–4 minutes per side until cooked through. Let rest then flake into large pieces.
- In a large bowl combine the salad greens, cucumber, onion, cherry tomatoes, cooked grains and feta.
- Whisk together the balsamic vinegar and olive oil; season with salt and pepper. Toss the dressing with the salad.
- Top with the flaked salmon and garnish with torn basil leaves before serving.
Equipment Needed
- Grill or grill pan
- Large salad bowl
- Small bowl or jar for dressing
- Whisk or fork
- Tongs
- Sharp knife and cutting board
Tips & Variations
- Grain options: Substitute quinoa with couscous, farro, bulgur, or orzo. For low-carb, skip grains entirely or use cauliflower rice.
- Use leftover salmon: This recipe is perfect for using leftover cooked salmon. Just flake and add cold to the salad.
- Add more vegetables: Roasted red peppers, artichoke hearts, kalamata olives, or sun-dried tomatoes add authentic Mediterranean flair.
- Make it a meal prep: Store components separately and assemble when ready to eat to keep greens crisp and salmon fresh.
- Dairy-free option: Omit the feta or use a dairy-free alternative like tofu feta.
- Dressing variations: Try lemon-herb vinaigrette, tahini dressing, or Greek yogurt dressing instead of balsamic.
Nutritional Information
Per serving (1 large salad):
- Calories: 420
- Protein: 28g
- Fat: 22g (Saturated: 5g)
- Carbohydrates: 28g
- Fiber: 5g
- Omega-3 Fatty Acids: 1.8g
- Sodium: 420mg
A complete, balanced meal with protein, healthy fats, complex carbs, and fiber. Rich in vitamins, minerals, and antioxidants from the variety of vegetables.
Storage & Reheating
Refrigerator: Store components separately for up to 3 days. Keep dressing in a jar, cooked salmon in one container, and prepped vegetables/grains in another.
Freezer: The salmon can be frozen for up to 2 months, but the salad vegetables and grains don't freeze well.
Assembly: Assemble individual portions just before serving to maintain optimal texture and freshness.
Meal prep tip: Prep all components on Sunday for easy weekday lunches. The flavors actually improve after a day.
Serving Suggestions
Complement this Mediterranean salmon salad with:
- Bread: Warm pita bread, naan, or crusty baguette slices
- Sides: Hummus, tzatziki, or baba ganoush for dipping
- Additions: Hard-boiled eggs, chickpeas, or white beans for extra protein
- Garnishes: Fresh mint, oregano, lemon wedges, or pine nuts
- Beverages: Iced tea, lemonade, or a crisp white wine
Recipe Notes
Salmon doneness: For salads, slightly more cooked salmon (145°F/63°C) works better than medium-rare as it flakes more easily.
Grain cooking: Cook grains according to package directions and let cool completely before adding to salad to prevent wilting greens.
Red onion tip: Soak sliced red onion in cold water for 10 minutes to mellow the sharp bite and make it more salad-friendly.
Make it heartier: Add chickpeas, white beans, or extra grains to make this even more filling.
Fresh herbs matter: Fresh basil is traditional, but fresh dill, parsley, or mint work beautifully in Mediterranean salads.
Dressing ratio: A good vinaigrette ratio is 3 parts oil to 1 part vinegar. Adjust to your taste preference.