I used to have a real problem with the “sad desk salad.” You know the one—a pile of limp greens that leaves you feeling hungry (and a little bit cheated) an hour later. That just doesn’t work for me.
My entire food philosophy is built on one simple idea: if it isn’t delicious and satisfying, you won’t stick with it. That’s where my research and testing led me to meals exactly like this one.
This Mediterranean Salmon Recipe isn’t just another salad; it’s a complete, high-protein meal that I genuinely look forward to. It’s packed with rich, flaky salmon, briny olives, and a bright dressing that ties everything together. This is the meal that proves satisfying and nourishing can (and should) be the same thing.
The 20-Minute Meal That Actually Keeps You Full
What makes this healthy salmon recipe a staple in my busy life is its amazing balance. It’s not about restriction; it’s about smart, flavorful additions.
We’re combining a few key elements that work together to create a truly satisfying meal:
- High-Quality Protein & Fats: The seared salmon is the star, offering rich flavor and a substantial, flaky texture.
- Fiber & Freshness: A crisp bed of greens, juicy tomatoes, cucumbers, and artichoke hearts provides volume and essential fiber.
- A Flavor Punch: This is where the Mediterranean part shines. Briny Castelvetrano olives, tangy feta, and a sharp, homemade lemon vinaigrette ensure that every single bite is interesting.
This is the kind of balanced meal that gives me steady energy through a busy afternoon, without weighing me down. And the best part? It looks and tastes like it took an hour to make, but it’s on the table in under 30 minutes.
How This Vibrant Salmon Salad Comes Together
You’re just a few simple steps away from a brilliant meal. The workflow is fast, I promise.
First, Craft the Vinaigrette
I always make my dressing first. Shaking the olive oil, lemon juice, Dijon, and oregano in a jar is the easiest way to get it to emulsify into a beautiful, creamy (dairy-free!) dressing. Set it aside to let the flavors meld.
Next, Sear the Salmon
Here’s my non-negotiable tip: pat the salmon fillet completely dry with a paper towel. This is the secret to getting a perfect, golden-brown crust instead of just steaming the fish.
I use a hot cast-iron pan and avocado oil (I love its high smoke point) and place the salmon flesh-side down. The most important part? Don’t touch it. Let it cook for 6 minutes to build that crust before flipping to finish. Let it rest for 5 minutes—this is key for a juicy, tender result.
Finally, Assemble the Salad
While the salmon rests, toss your greens, veggies, olives, and artichokes in a big bowl. Drizzle with about half the dressing and toss gently. Top with the flaked salmon, a sprinkle of feta, and serve with the extra dressing on the side.
My Favorite Tips, Swaps & Storage
After testing this recipe countless times, I’ve found a few simple ways to make it work for you.
- The Salt Note: Remember that olives and feta cheese are already quite salty. I recommend adding half the salad’s salt first, then tasting it before adding the rest.
- Make-Ahead Tip: The zesty lemon vinaigrette is perfect for batching. It can be made up to a week in advance and stored in the fridge. The veggies can also be chopped a day ahead.
- Smart Storage: This salad is best fresh, but if you have leftovers, store the salad components (greens, salmon, and dressing) in separate airtight containers in the fridge for up to 2 days. Combine just before serving.
- Easy Swaps: This is a great template! You can easily substitute the salmon with seared shrimp or even a can of high-quality chickpeas for a plant-based option.
Seared Salmon & Greens with a Zesty Lemon Vinaigrette
Equipment
- Small jar or bowl (for dressing)
- Large mixing bowl
- 12-inch cast-iron pan
- Fish spatula
- Cutting board
- Chef's knife
- Large serving platter or individual bowls
Ingredients
For the Zesty Lemon Vinaigrette:
- 3 tablespoons extra-virgin olive oil
- 1½–2 tablespoon fresh lemon juice start with 1½ Tbsp
- ¼ teaspoon Dijon mustard
- ¼ teaspoon dried oregano
- Pinch of sea salt and black pepper
For the Salmon & Salad:
- 1 tablespoon avocado oil or other high-heat oil
- About 12 oz / 340 g skin-on salmon fillet
- ¼ teaspoon garlic powder
- ½ teaspoon fine sea salt divided: ¼ tsp for salmon + ¼ tsp for salad
- ¼ teaspoon black pepper divided: ⅛ tsp for salmon + ⅛ tsp for salad
- 4 cups mixed spring greens or arugula
- 1 cup grape tomatoes sliced in half
- 1 small English cucumber cut into half-moons
- 1 cup quartered artichoke hearts in water drained well
- ⅓ cup pitted Castelvetrano olives
- ¼ cup thinly sliced red onion
- 3 tablespoons crumbled feta cheese for garnish
Instructions
- Craft the Vinaigrette : In a small jar with a lid, combine the extra-virgin olive oil, lemon juice, Dijon mustard, and dried oregano. Secure the lid and shake vigorously until the dressing is well-emulsified. Season with a pinch of salt and pepper.
- Prepare the Salad Base : In a large mixing bowl, gently toss the mixed greens, grape tomatoes, English cucumber, artichoke hearts, Castelvetrano olives, and sliced red onion. Set aside. Season the salad with the remaining ¼ tsp salt and ⅛ tsp pepper, then toss gently.
- Season the Salmon : Thoroughly pat the salmon fillet dry with a paper towel. This ensures a perfect sear. Sprinkle the flesh side evenly with the garlic powder, ¼ teaspoon of the sea salt, and ⅛ teaspoon of the black pepper.
- Pan-Sear the Fillet : Place a cast-iron pan over medium-high heat. Add the avocado oil. Once the oil shimmers, carefully place the salmon in the pan, flesh-side first. Cook for 6 minutes, resisting the urge to move it.
- Flip and Finish : Using a fish spatula, flip the salmon. The skin should release easily. Cook for another 3 to 4 minutes, or until the salmon's internal temperature reaches 135°F (57°C) for medium, or 145°F (63°C) for fully cooked (food-safe).
- Rest and Flake : Transfer the cooked salmon to a clean cutting board and let it rest for 5 minutes. Use two forks to gently break the fillet apart into large, rustic flakes, discarding the skin if desired.
- Assemble and Serve : Drizzle about half of the prepared vinaigrette over the salad base and toss to coat lightly. Arrange the greens on a platter, top with the flaked salmon, and sprinkle with feta cheese. Serve immediately, passing the remaining dressing at the table.
Notes
Nutrition Facts
Serving Size: 1 serving- Calories: 508
- Total Fat: 40 g
- Saturated Fat: 8 g
- Trans Fat: 0 g
- Polyunsaturated Fat: 7 g
- Monounsaturated Fat: 23 g
- Cholesterol: 107 mg
- Sodium: 885 mg
- Total Carbohydrate: 11 g
- Dietary Fiber: 4 g
- Total Sugars: 5 g
- Includes 0 g Added Sugars
- Protein: 29 g
- Vitamin D: 16 mcg
- Calcium: 125 mg
- Iron: 2 mg
- Potassium: 805 mg
Quick Questions (And Answers)
Can I use skin-off salmon?
Absolutely. If you use a skin-off fillet, the cooking process is the same, though it might cook a minute or two faster. Just be sure to pat it dry!
What other greens work well in this salad?
I love the peppery bite of arugula with this salmon. Baby spinach or a sturdier green like kale (just be sure to massage it with a little dressing first) would also be delicious.
Is this Salmon with Lemon Vinaigrette good for meal prep?
Yes! It’s fantastic for meal prep. The key is to keep the components separate. I’ll portion the greens and veggies into containers, keep the dressing in small jars, and store the cooked, flaked salmon in its own container. It takes 30 seconds to assemble at lunchtime.
I truly hope this recipe brings a little brightness and satisfaction to your week. It’s a meal that never fails to make me feel great, and I know you’ll love it too.
Emily Turner is the founder of dietareas.com, an independent wellness researcher, and a recipe developer. After a dual diagnosis of PCOS and prediabetes, she used her research skills to translate complex nutritional science (like the Mediterranean and DASH diets) into delicious, practical, and evidence-based recipes.
