If you’re craving something fresh, vibrant, and packed with wholesome flavors, then this Mediterranean Salmon Salad Recipe is a must-try. It brings together perfectly seared salmon with crisp romaine, juicy cherry tomatoes, and briny kalamata olives, all tossed in a zesty lemon-Dijon dressing. The combination of textures and colors practically sings on the plate, making it dazzling for both your eyes and taste buds. This salad is not only a feast for the senses but also a nutritious, satisfying meal that effortlessly balances health and indulgence in every bite.
Ingredients You’ll Need
Gathering simple, fresh ingredients is the secret behind this dish’s incredible taste. Each component shines individually and harmonizes beautifully when combined, offering a medley of textures, colors, and flavors that make this salad truly special.
- 4 cups chopped romaine lettuce: Provides a crisp, refreshing base packed with crunch and nutrients.
- 1 cup cherry tomatoes, halved: Adds juicy bursts of sweetness and vibrant color.
- 1 small bell pepper, diced: Offers a subtle sweetness and crunchy texture to the salad.
- 2 small Persian cucumbers, diced: Brings a cool, refreshing crunch that balances the richer flavors.
- ½ medium red onion, finely diced: Adds a mild sharpness and depth without overpowering the dish.
- ½ cup crumbled feta: Delivers creamy, salty notes that elevate the Mediterranean vibe.
- ¼-½ cup kalamata olives, pitted and halved: Imparts a rich, briny flavor that’s essential to authentic Mediterranean cuisine.
- 2 tbsp freshly squeezed lemon juice: Brightens up the salad with tangy zestiness.
- 1 tsp Dijon mustard: Adds a gentle kick and helps emulsify the dressing.
- 1 tsp honey: Balances the acidity with a touch of natural sweetness.
- 1 tbsp finely chopped fresh parsley: Provides herbal freshness and a pop of green.
- 1 tbsp finely chopped fresh oregano: Offers an aromatic, earthy note true to Mediterranean flavors.
- ¼ cup extra virgin olive oil: Creates a luxurious, silky dressing base full of healthy fats.
- 8-10 oz raw salmon: The star protein—rich, flaky, and perfectly seasoned for a flavorful centerpiece.
- 2 tsp avocado oil (or other cooking oil): Ensures a high-heat sear on the salmon without overpowering flavors.
- 1 tsp dried oregano: Adds an extra layer of warm, herbal complexity to the salmon seasoning.
- ½ tsp garlic powder: Infuses subtle, savory depth into the salmon.
- ¼ tsp fine sea salt: Enhances all flavors gorgeously without being salty.
- ¼ tsp freshly ground black pepper: Adds a mild heat that wakes up the palate.
How to Make Mediterranean Salmon Salad Recipe
Step 1: Prepare the Fresh Vegetables
Start by chopping your romaine lettuce into bite-sized pieces and place it in a large salad bowl. Halve the cherry tomatoes, dice the bell pepper and Persian cucumbers, and finely dice the red onion. These fresh veggies will bring a crisp, refreshing base to complement the rich salmon.
Step 2: Make the Dressing
In a small bowl, whisk together the freshly squeezed lemon juice, Dijon mustard, honey, chopped parsley, oregano, and extra virgin olive oil. This vibrant dressing is bursting with bright, zesty flavors and delicate herbal notes that will beautifully coat the salad.
Step 3: Season and Cook the Salmon
Pat the salmon dry and season it evenly with dried oregano, garlic powder, sea salt, and black pepper. Heat 2 teaspoons of avocado oil in a skillet over medium-high heat. Once hot, place the salmon skin-side down and cook for about 4 minutes per side, or until the fish is cooked through but still moist and flaky. Let the salmon rest for a minute before flaking it gently into large chunks.
Step 4: Assemble the Salad
Toss the chopped romaine, tomatoes, bell pepper, cucumbers, red onion, crumbled feta, and kalamata olives together in the bowl with the dressing. Add the flaked salmon on top and give it a gentle toss so the salmon pieces don’t break up too much. Your Mediterranean Salmon Salad Recipe is now ready to serve!
How to Serve Mediterranean Salmon Salad Recipe
Garnishes
For an extra pop of freshness and texture, sprinkle some additional chopped parsley or oregano on top. A few lemon wedges served alongside are perfect for guests who love an extra zing of citrus. You might also consider a sprinkle of toasted pine nuts for a satisfying crunch.
Side Dishes
This salad is so hearty it can stand alone, but pairing it with warm pita bread or a side of herbed quinoa can turn it into an even more filling Mediterranean feast. A light bowl of lentil soup could also complement it beautifully for a multi-course meal.
Creative Ways to Present
For entertaining, consider serving the salad in individual mason jars layered beautifully with lettuce and veggies at the bottom, salmon chunks in the middle, and a drizzle of dressing on top. Another fun idea is to fill bell pepper halves with the salad for a vibrant presentation that’s as delightful to look at as it is to eat.
Make Ahead and Storage
Storing Leftovers
Store leftover salad and cooked salmon separately in airtight containers in the refrigerator. The salad can stay fresh for up to 2 days, but tossing it with dressing right before serving will keep the greens crisp and vibrant.
Freezing
The cooked salmon can be frozen in a sealed container for up to 2 months. However, freezing the salad itself is not recommended as the fresh vegetables will become soggy and lose their texture.
Reheating
Reheat salmon gently in the oven at a low temperature or in a skillet over medium heat to avoid drying it out. Avoid reheating the salad; enjoy it fresh and crisp by adding dressing and salmon just before serving.
FAQs
Can I use skin-on salmon for this Mediterranean Salmon Salad Recipe?
Absolutely! Cooking salmon with the skin on can help retain moisture and flavor. Just be sure to crisp the skin well in the pan for added texture, then serve or remove according to your preference.
Is it possible to make this salad vegetarian or vegan?
Yes, simply swap the salmon for grilled tofu or chickpeas and replace feta with a plant-based cheese alternative. Use a vegan honey substitute or maple syrup for the dressing to keep it fully vegan.
What can I substitute if I don’t have fresh oregano or parsley?
Dried oregano or Italian seasoning can be used in place of fresh herbs, though use them sparingly as they are more concentrated. Fresh basil or chives also make lovely alternatives for a twist in flavor.
Can this salad be made ahead for meal prep?
You can prepare the dressing and chop the vegetables up to 24 hours in advance, but keep the salad assembly and salmon cooking for the day you plan to eat it. This ensures the freshest taste and best texture.
What’s the best way to cook salmon for this salad?
Pan-searing is fantastic because it gives the salmon a golden crust and keeps the inside tender. Baking or grilling can also work well if you prefer those methods, just watch the cooking time carefully to avoid overcooking.
Final Thoughts
This Mediterranean Salmon Salad Recipe has become one of my absolute favorites to turn to when I want something quick, healthy, and utterly delicious. It’s a perfect harmony of fresh vegetables, tangy dressing, and flaky salmon that feels so satisfying. Give it a try next time you want to bring Mediterranean sunshine to your table—you might just find your new go-to meal!
PrintMediterranean Salmon Salad Recipe
This vibrant Mediterranean Salmon Salad combines fresh, crisp vegetables with tender, perfectly cooked salmon, all tossed in a zesty lemon-dijon dressing. Loaded with healthy fats, protein, and Mediterranean flavors like feta cheese, kalamata olives, and fresh herbs, this salad is a nutritious and satisfying meal ideal for lunch or dinner.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
- Yield: 2 servings
- Category: Salad
- Method: Frying
- Cuisine: Mediterranean
Ingredients
Salad Ingredients
- 4 cups chopped romaine lettuce (1 medium head of romaine)
- 1 cup cherry tomatoes, halved
- 1 small bell pepper, diced
- 2 small Persian cucumbers, diced
- ½ medium red onion, finely diced
- ½ cup crumbled feta cheese
- ¼–½ cup kalamata olives, pitted and halved
Dressing Ingredients
- 2 tbsp freshly squeezed lemon juice (about 1 lemon)
- 1 tsp Dijon mustard
- 1 tsp honey
- 1 tbsp finely chopped fresh parsley
- 1 tbsp finely chopped fresh oregano (or substitute with more parsley or chives)
- ¼ cup extra virgin olive oil
Salmon Ingredients
- 8–10 oz raw salmon fillet
- 2 tsp avocado oil or other cooking oil
- 1 tsp dried oregano
- ½ tsp garlic powder
- ¼ tsp fine sea salt
- ¼ tsp freshly ground black pepper
Instructions
- Prepare the Salmon Seasoning: In a small bowl, mix the dried oregano, garlic powder, fine sea salt, and freshly ground black pepper. Rub this seasoning evenly on both sides of the raw salmon fillet to infuse it with Mediterranean flavors.
- Cook the Salmon: Heat 2 teaspoons of avocado oil in a non-stick skillet over medium heat. Once hot, add the seasoned salmon fillet skin-side down if applicable. Cook the salmon for about 4-5 minutes per side, or until the salmon is cooked through and flakes easily with a fork. Remove from the heat and let it rest.
- Prepare the Vegetables: While the salmon cooks, chop the romaine lettuce, halve the cherry tomatoes, dice the bell pepper and Persian cucumbers, and finely dice the red onion. Place all the vegetables in a large mixing bowl.
- Make the Dressing: In a small bowl or jar, combine freshly squeezed lemon juice, Dijon mustard, honey, finely chopped fresh parsley, fresh oregano, and extra virgin olive oil. Whisk or shake vigorously until the dressing is well emulsified.
- Combine Salad Ingredients: Pour the dressing over the chopped vegetables and add crumbled feta cheese and kalamata olives. Toss gently to combine so all ingredients are evenly coated with the dressing.
- Assemble the Salad: Flake the cooked salmon into large chunks and gently place them on top of the dressed salad. Optionally, garnish with additional fresh herbs for extra vibrancy.
- Serve: Serve the Mediterranean Salmon Salad immediately for the best texture and flavor. It can be enjoyed on its own or with a side of crusty bread or whole grains if desired.
Notes
- Use fresh, high-quality salmon for the best taste and texture.
- If fresh herbs are not available, dried herbs can be used but reduce quantity to avoid overpowering flavors.
- For a spicier twist, add a pinch of crushed red pepper flakes to the salmon seasoning.
- Leftover salad can be refrigerated for up to one day, but best consumed fresh.
- Substitute feta with a vegan cheese alternative for a vegetarian/vegan version.
