Mediterranean High-Protein Salmon & Veggies Salad
A fresh, non-spicy Mediterranean salad that’s high in protein, full of colorful vegetables, and perfect for study days, weight balance, and glowing skin. Light, satisfying, and very nourishing.
⏱️ Time
Prep: 15 minutes
Cook: 10–12 minutes
Total: ~25 minutes
🛒 Ingredients
For the Salmon
1 salmon fillet (120–150 g)
1 tsp olive oil
½ tsp garlic powder (or 1 small fresh clove, minced)
½ tsp dried oregano
Salt & black pepper, to taste
Lemon slice or 1 tsp lemon juice
For the Salad
2 cups mixed greens (arugula, romaine, or spinach)
½ cup cherry tomatoes, halved
½ cucumber, sliced
¼ cup red onion, thinly sliced
½ cup cooked chickpeas (protein boost)
¼ cup roasted bell peppers or zucchini (optional)
1–2 tbsp olives (optional)
1 tbsp crumbled feta (optional)
Lemon-Olive Oil Dressing
1½ tbsp extra-virgin olive oil
1 tbsp fresh lemon juice
½ tsp Dijon mustard (optional but nice)
Salt & pepper, to taste
👩🍳 Instructions
1️⃣ Cook the Salmon
Heat a non-stick pan over medium heat.
Brush salmon with olive oil, garlic, oregano, salt & pepper.
Cook 3–4 minutes per side until flaky and just cooked through.
Finish with a squeeze of lemon. Rest for 1–2 minutes, then flake.
2️⃣ Prepare the Salad
In a large bowl, add greens, tomatoes, cucumber, onion, chickpeas, and roasted veggies.
Toss gently.
3️⃣ Make the Dressing
Whisk olive oil, lemon juice, Dijon, salt & pepper.
4️⃣ Assemble
Top salad with warm salmon.
Drizzle dressing.
Finish with feta and olives if using.
💡 Tips for Best Results
Don’t overcook salmon – it should be moist and flaky.
Use cold veggies + warm salmon for best texture contrast.
Swap chickpeas with white beans or lentils for variety.
🔄 Easy Variations
Extra protein: Add a boiled egg or more chickpeas
Dairy-free: Skip feta
Low-carb: Remove chickpeas, add avocado
Meal prep: Keep dressing separate, lasts 2 days in fridge
❓ frequently asked questions FAQs
Is this good for weight loss?
Yes. High protein + fiber keeps you full with balanced calories.
Can I bake salmon instead?
Yes. Bake at 200°C (400°F) for 10–12 minutes.
Is this spicy?
No — completely non-spicy, as you prefer.
🧮 Nutritional Information
Calories: ~420 kcal
Protein: ~35–38 g
Carbs: ~22 g
Fats: ~22 g
Fiber: ~7 g