Today, I’ve got a real treat: a delicious and super nutritious Mediterranean Salmon Salad recipe. It’s the perfect veggie-packed healthy salad for dinner or lunch during summer or spring – whenever the weather is hot and you can’t possibly imagine eating something that is not cold.
Filled with a ton of roasted and fresh vegetables, pan-seared salmon and some feta cheese, the recipe is low carb, full of flavor, antioxidants and it’s just delicious. If you can’t “cook” every day, this would be a great meal prep salmon recipe too!
Okay, now, after kissing this Mediterranean salmon salad’s butt for a minute let me talk about something else. We’re strangers in the night, so I’m just going to talk about the weather. I’m so glad it’s over. I mean that winter thing that lasted a really long time and nobody liked it. Like it sucked. Don’t know whether it’s just me living with a rainy cloud over my head since November 2020, but I feel the sun on my skin, I see the pigeons trying to make babies and art using their droppings on my balcony and I’m loving it. I feel free, happy and like I’m coming out of a really long dark tunnel that left me with the biggest vitamin D deficiency and like I’m finally living again.
Still, I am going on my balcony every now and then, slapping my hands twice violently together and screaming “Hey!”. Which doesn’t work. The pigeons just think I’m weird when I do that. They look at me as if they’re trying to say “Why would you applaud us when we’re having sex and using the toilet (aka your balcony)? Pervert.”
Other than that, life’s good right now, I’m so grateful. A few days ago we had Easter here (the Orthodox Easter falls on a different date than the Catholic Easter) and it was just nice to not wear a winter jacket outside. We painted a lot of eggs, we fought with them and then my dad invited us to eat lamb. Which he prepares once a year and I always feel bad about, but then I eat it…I mean, I know…I’ve been doing some gardening, been learning how to drive again, because it freaks me out and I’ve been just spending more time outside. It’s been nice last 3 days and now I’m coming back (I was away for more than 3 days).
Now, after this life update nobody asked for, let’s get back to this Mediterranean salad. You are going to love it. It’s simple, yet, just so perfect to make whenever you’ve cooked up some salmon. It’s fresh and satisfying at the same time.
What Are The Ingredients For This Salmon Salad
- Salmon. I used one salmon filet for the salad, which I seared on each side for about 5-6 minutes until done. I didn’t actually add anything to it, no salt, no herbs, no spices – it was really good and versatile. You could use it in whichever cuisine you like if you prepare it this way. If you have an air fryer, you could also use that for making your salmon.
- Leafy Greens. I used arugula and some cabbage, but lettuce will work too. I’m somehow not a big fan of kale or spinach in salads, but those will work well in the base too.
- Tomatoes and cucumber. The classic duo. But, in the 21st century life’s no rainbows and butterflies for these innocent vegetables (or fruits) either. One of them is getting hate for being a nightshade, the other one for not having nutrients.
- Scallions and garlic. Do not forget about these aphrodisiacs if you want to freshen up your breath.
- Lemon juice and olive oil.
- Feta cheese. If you’re not eating dairy, you can use thinly chopped olives instead. I like feta cheese and my body seems to handle it well too.
- Radishes, which I know not everyone is a fan of, but they’re full of antioxidants, super healthy, especially for your liver and I just love them because they’re round and red and look pretty.
- Roasted red peppers: if you don’t have any, it’s really easy to make some in the oven or on the stovetop. Simply chop them up, remove seeds (or the other way around), then rub with some olive oil and sear in the pan for a bit or bake in the oven for about 10-15 minutes. If you make more, you can keep them in the fridge for up for to three days or freeze to keep longer.
How To Make A Mediterranean Salmon Salad
To make this salmon salad you would ideally have already some cooked salmon in your fridge. If not, take out a salmon filet and sear it on both sides in a pan for 5-6 minutes each or until well-done. I wouldn’t use smoked salmon here, since it does have a different flavor, which I feel won’t go well in this salad (but maybe I’m wrong!).
Then, you chop all the needed vegetables, add everything to a bowl, arrange it to look pretty, flake the salmon if you want, sprinkle the feta cheese, add salt and pepper, the oil and lemon juice and just mix it all together.
And that’s it. Simple.
How To Make This Salad Ahead
If you want to meal prep and make this ahead, just make sure to prepare enough salmon for as many days as you’d like to have this salad. If you have no roasted vegetables or red peppers, go ahead and roast enough to have throughout the week. Usually, I find that 2 peppers and 1/2 cauliflower are more than enough for me.
Wash, pat dry and chop the non-juicy vegetables. Use whole cherry tomatoes and add the oil, feta cheese and lemon juice when it’s time to serve the salad.
What Vegetables Go Well With Salmon
If there are some vegetables you don’t like in this salad, don’t worry, I’ve got options.
For example, if you don’t like roasted peppers you can 1) check your taste buds and 2) roast other vegetables. Asparagus, cauliflower, broccoli, carrots – these are also great options if you’re on a nightshade-free diet or just don’t like peppers.
Other fruits, vegetables and herbs that would go well with salmon are avocado, lettuce, dill, parsley, cilantro, fresh oregano, lettuce, spinach, kale or even beets if you’re very brave.
Dietary Restrictions & Options
This salmon salad is low carb and naturally grain-free, gluten free and nut free. If you want to make it dairy-free and paleo as well you can leave out the feta cheese and use some chopped olives instead.
- 4 oz / 120 g cooked salmon fillet
- 1 cup arugula
- 2 cups cabbage
- 1/2 cup cherry tomatoes
- ½ cup cucumber
- 1 scallion
- 1 garlic clove, minced
- 1 tbsp olive oil
- 1 tsp lemon juice
- Salt and pepper
- 2 tbsp feta cheese
- 2 small radishes
- 1 roasted red pepper
- If you don't have cooked salmon, you can sear your salmon in a pan for 5-6 minutes on each side or pop it in the air fryer and cook it there. If you wish you can season it whichever way you like, I kept mine plain, so I can use it in other dishes throughout the week too.
- Chop the cabbage, cucumber, scallion, radishes, tomatoes.
- Add everything to a large salad bowl flake the salmon, crumble the feta cheese, add salt and pepper to taste and mix.
- Enjoy immediately.
Amount Per Serving: Calories: 584Total Fat: 36gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 26gCholesterol: 92mgSodium: 583mgCarbohydrates: 33gFiber: 9gSugar: 18gProtein: 36g
I really hope you enjoy this super delicious, super healthy summer salad! Let me know if you try it out and don’t hesitate to ask if you do have questions!