A Taste of the Mediterranean: Greek Salmon Salad Recipe
If you’re looking to infuse a little Mediterranean flair into your meals, this Greek Salmon Salad is a perfect choice. Combining the rich flavors of Greek cuisine with a healthy, protein-packed salmon filet, this salad is light, refreshing, and filled with nutrients. Whether you’re meal prepping for the week or looking for a quick dinner option, this recipe brings together the bright flavors of Greece in a simple and delicious dish.
Why You’ll Love Greek Salmon Salad
This salad is not only delicious but also loaded with healthy ingredients. Salmon is rich in omega-3 fatty acids, essential for heart health, while the assortment of vegetables provides fiber, vitamins, and antioxidants. Plus, the dressing has all the classic Greek flavors, with fresh lemon juice, olive oil, and herbs that perfectly complement the rich, savory taste of the salmon.
Ingredients
For the Salad:
- Salmon filets (1 per person)
- Salt and pepper, to taste
- Olive oil for cooking the salmon
- Mixed greens (about 2 cups per salad)
- Cherry tomatoes, halved
- Cucumber, sliced
- Red onion, thinly sliced
- Kalamata olives (about 8–10 per salad)
- Feta cheese, crumbled (about ¼ cup per salad)
- Fresh dill or parsley, for garnish
For the Dressing:
- ¼ cup extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- Salt and pepper, to taste
Instructions
1. Prepare the Salmon
- Season the salmon filets generously with salt and pepper on both sides.
- Heat a skillet over medium-high heat and add a drizzle of olive oil.
- Place the salmon in the skillet, skin-side down if it has skin. Cook for about 4-5 minutes on each side until the salmon is cooked through and flakes easily. Remove from the skillet and set aside to cool slightly.
2. Make the Dressing
- In a small bowl or jar, combine the olive oil, lemon juice, minced garlic, and oregano.
- Season with salt and pepper to taste, then whisk until emulsified. Adjust the seasoning as needed.
3. Assemble the Salad
- Start with a bed of mixed greens on each plate or in a large serving bowl.
- Add the cherry tomatoes, cucumber slices, red onion, and Kalamata olives.
- Flake the cooked salmon into bite-sized pieces and add to the salad.
- Sprinkle with crumbled feta cheese and garnish with fresh dill or parsley.
4. Dress and Serve
- Drizzle the dressing over the salad just before serving. You can serve the dressing on the side if you prefer to let each person add their own.
- Toss gently to combine, and enjoy!
Tips for the Perfect Greek Salmon Salad
- Cook the Salmon to Your Liking: Salmon is best cooked to an internal temperature of 145°F, but if you prefer a medium finish, you can cook it slightly less.
- Use Fresh Herbs: While dried oregano adds a classic Greek flavor to the dressing, fresh dill or parsley sprinkled on top brings a burst of freshness to the salad.
- Customize the Salad Ingredients: Feel free to add other Mediterranean-inspired ingredients, like artichoke hearts, roasted red peppers, or even a sprinkle of capers for extra tang.
Why This Salad is Perfect for Meal Prep
Greek Salmon Salad makes an ideal meal-prep dish. You can prepare all the components in advance: cook and flake the salmon, chop the vegetables, and mix the dressing. Store each component separately in the fridge, then assemble just before eating. This way, everything stays fresh, and your salad doesn’t get soggy.
Health Benefits of Greek Salmon Salad
- Salmon is packed with omega-3 fatty acids, which promote heart health, reduce inflammation, and support brain function.
- Olive oil is a staple of the Mediterranean diet, known for its anti-inflammatory properties and its ability to support cardiovascular health.
- Fresh vegetables provide essential vitamins and minerals, while feta cheese adds calcium and protein.
Final Thoughts
This Greek Salmon Salad is more than just a meal; it’s a flavor-packed journey to the Mediterranean. With just a few ingredients, you can create a vibrant, healthy, and satisfying dish that’s perfect for any time of day. Enjoy it as a quick lunch, a light dinner, or even a beautiful brunch option for friends and family. With the bold flavors and health benefits, this salad is sure to become a favorite in your recipe collection.
Greek Salmon Salad
Ingredients
Salad/Veggies
Salmon
Dressing
Instructions
Dressing/Veggies
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Combine all salad dressing ingredients in a small mason jar. Whisk with a fork until emulsified.
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In a large mixing bowl, combine and toss together sliced cherry tomatoes, quartered cucumber slices, olives, sliced red onions, and the salad dressing. Set aside.
Salmon
-
Preheat a large, high-sided skillet over medium heat on the stovetop for approximately 4 minutes until it is hot.
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Season the flesh side of the salmon with paprika, dried oregano, salt, and pepper, rubbing the spices onto the fish with 1 tablespoon of olive oil.
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Add 2 tablespoons of olive oil into the heated skillet—the oil should sizzle. Place the salmon fillets into the skillet, skin side up. Gently move them around with a spatula to coat the bottoms with olive oil and prevent sticking. Cook undisturbed over medium heat for 4 minutes.
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Turn the salmon over so the skin side is now facing down. Continue cooking over medium or low-medium heat for an additional 5 minutes. Remove from the heat.
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(Optional) To remove the skin, gently slide a wide spatula between each salmon fillet and the skin to separate the flesh. Transfer the skinless salmon to a plate. Remove skins from the skillet. You can eat them later or discard them if you don't like them.
Assembly
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Place baby spinach in each of 4 large individual salad bowls. Arrange pan-seared salmon fillets on top. Spoon over the vegetable and salad dressing mixture. Finish by sprinkling the feta cheese mixture on top.
