If you’re looking for a light yet hearty meal packed with fresh vegetables, heart-healthy fats, and bold Mediterranean flavors, this Mediterranean Salmon Salad checks every box. It’s the kind of salad that doesn’t feel like an afterthought—it’s a complete, balanced meal layered with texture and taste in every bite.
This recipe features pan-seared salmon, a medley of crisp vegetables, briny olives, creamy avocado, and a homemade vinaigrette that ties everything together. Whether you’re prepping a weeknight dinner or serving lunch to guests, this salad is both simple to prepare and impressive on the plate.
Why You’ll Love This Salad
- Quick and easy prep: The entire dish comes together in about 30 minutes.
- Protein-rich: Thanks to the salmon and feta, it’s filling and nutritious.
- Customizable: Add more veggies, swap in a different protein, or adjust the seasoning to your taste.
- Naturally gluten-free and low-carb, with no need for complicated substitutions.
Ingredients You’ll Need
This recipe includes two parts: the salad base and a zesty vinaigrette. Every component plays a role in building the rich, vibrant flavor profile.
For the Salad
- Salmon: Use four 3–4 oz. fillets. Fresh or frozen (thawed) will work.
- Italian seasoning: A blend of herbs that adds flavor with minimal effort.
- Salt and pepper: Adjust to taste.
- Olive oil: For searing the salmon and forming the base of the dressing.
- Romaine lettuce: Crisp and sturdy enough to hold up under the weight of the toppings.
- Cherry tomatoes: Halved for juiciness and sweetness.
- Cucumber: Quartered and sliced for crunch.
- Kalamata olives: Salty, briny flavor that defines the Mediterranean touch.
- Red onion: Thinly sliced for sharpness and bite.
- Feta cheese: Crumbled for creamy, tangy richness.
- Fresh dill: Adds bright, herbaceous flavor.
- Green bell pepper: Mild, slightly sweet crunch.
- Avocado: Creamy contrast to the crisp vegetables.
For the Dressing
- Olive oil: A smooth, flavorful base.
- Dijon mustard: Emulsifies the dressing and adds a subtle tang.
- Red wine vinegar: Sharp and acidic for balance.
- Lemon juice: Fresh citrus to brighten the dressing.
- Garlic powder & onion powder: Add depth without overpowering.
- Dried oregano: Essential for that Mediterranean feel.
- Salt and pepper: Season to taste.
Step-by-Step Instructions
1. Cook the Salmon
Begin by seasoning the salmon fillets with Italian seasoning, salt, and pepper. Heat 2 teaspoons of olive oil in a large skillet over high heat. Once hot, place the fillets skin-side down (if applicable) and sear for 4–6 minutes per side, or until browned and cooked through. Set aside to rest for about 5–7 minutes before slicing or serving.
Tip: Salmon is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
2. Prepare the Salad Base
While the salmon is cooking, assemble your vegetables. In a large salad bowl, toss together the chopped romaine, halved cherry tomatoes, sliced cucumber, olives, red onion, crumbled feta, dill, and bell pepper. Layer the sliced avocado over the top just before serving to maintain its shape and color.
3. Make the Dressing
In a small bowl or jar, whisk together the olive oil, Dijon mustard, red wine vinegar, lemon juice, garlic powder, onion powder, oregano, salt, and pepper. The mustard helps the dressing emulsify, creating a smooth consistency.
Make-Ahead Note: The dressing can be made up to 3 days in advance. Store in a sealed container in the refrigerator and shake before using.
4. Assemble and Serve
Once the salmon has cooled slightly, arrange it on top of the prepared salad. Drizzle the dressing over everything just before serving. Garnish with extra dill or feta if desired.
Serving Suggestions
- This salad makes a standalone meal but pairs nicely with warm pita bread or grilled flatbread on the side.
- For a lighter lunch, serve smaller portions and save the leftovers.
- Want to switch it up? Try using grilled shrimp, roasted chickpeas, or grilled halloumi in place of the salmon.
Storage Tips
- Leftover salad (without the dressing) can be stored in an airtight container in the refrigerator for up to 2 days.
- Dressed salad is best enjoyed immediately, as the lettuce and vegetables may soften over time.
- Keep the dressing and salmon separate if you’re prepping ahead.
Final Thoughts
This Mediterranean Salmon Salad is the kind of recipe that feels fresh and nourishing without being fussy. With bold flavors and a beautiful presentation, it’s perfect for any season, whether you’re dining al fresco in summer or craving something refreshing during colder months.
Simple to prepare yet packed with complexity, this salad makes healthy eating something to look forward to.
Salmon Salad with Feta and Avocado
Ingredients
For the Salad
- 1 pound salmon fillets (3-4 ounces each)
- 1 teaspoon dried italian seasoning
- to taste salt
- to taste pepper
- 2 teaspoons olive oil For cooking the salmon
- 4 cups romaine lettuce (chopped)
- 1 cup cherry tomatoes (halved)
- 1 cup cucumber (quartered and sliced)
- 1/2 cup kalamata olives (halved)
- 1/4 cup red onion (thinly sliced)
- 1/3 cup feta cheese (crumbled)
- 1/4 cup fresh dill (minced)
- 1/2 cup green bell pepper (chopped)
- 1 avocado (peeled, pitted and sliced)
For the Dressing
- 1/4 cup olive oil For the dressing
- 1 teaspoon Dijon mustard
- 2 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/2 teaspoon dried oregano
- to taste salt
- to taste pepper
Instructions
Salad Instructions
- Season the salmon fillets with the Italian seasoning, salt, and pepper.
- Heat the 2 teaspoons olive oil in a large pan over high heat.
- Add the salmon and cook for 4-6 minutes per side or until browned and cooked through.
- While the salmon is cooking, place the lettuce, tomato, cucumber, olives, red onion, feta, dill, and bell pepper in a large bowl. Toss gently to combine. Arrange the avocado over the top.
- In a small bowl, whisk together all the ingredients for the dressing.
- Let the salmon cool for 5-7 minutes. Place the salmon fillets over the lettuce mixture. Drizzle the dressing over the salad, then serve.
Notes
- For best results, let the salmon rest for a few minutes after cooking to retain its juices.
- This salad is great as a light lunch or dinner.
Leave a Reply