Mediterranean Salmon & Veggies Salad with Lemon Herb Sauce
A fresh, wholesome Mediterranean-style salad featuring perfectly roasted or grilled salmon served over crisp greens and colorful veggies, drizzled with a tangy lemon herb yogurt sauce. It’s a light yet filling meal packed with omega-3s, fiber, and refreshing Mediterranean flavors.
Time
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Ingredients
For the Salmon
2 salmon fillets (about 5–6 oz each)
1 tbsp olive oil
1 tbsp lemon juice
1 garlic clove, minced
½ tsp dried oregano
¼ tsp paprika
Salt & black pepper, to taste
For the Salad
3 cups mixed greens (arugula, spinach, or romaine)
1 cup cherry tomatoes, halved
½ cucumber, sliced
½ red bell pepper, chopped
¼ small red onion, thinly sliced
¼ cup Kalamata olives, halved
¼ cup crumbled feta cheese (optional)
2 tbsp chopped parsley or dill
For the Lemon Herb Yogurt Sauce
½ cup Greek yogurt
1 tbsp olive oil
1 ½ tbsp lemon juice
1 garlic clove, finely minced or grated
1 tbsp chopped fresh dill or parsley
½ tsp honey (optional, for balance)
Salt & pepper, to taste
Instructions
1. Marinate the Salmon
In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
Rub the marinade over the salmon fillets and let rest for 10–15 minutes.
2. Cook the Salmon
Grill method: Preheat grill to medium-high heat and cook salmon 4–5 minutes per side, until flaky.
Oven method: Bake at 400°F (200°C) for 14–16 minutes, until cooked through and tender.
3. Prepare the Sauce
In a small bowl, whisk Greek yogurt, olive oil, lemon juice, garlic, herbs, honey, salt, and pepper until smooth.
Taste and adjust lemon or salt to your liking.
4. Assemble the Salad
Arrange greens on plates.
Top with tomatoes, cucumber, bell pepper, red onion, and olives.
Add warm salmon on top.
Sprinkle with feta and fresh herbs.
5. Drizzle & Serve
Drizzle the lemon herb yogurt sauce over the salmon and veggies just before serving. Serve immediately.
Notes & Tips
You can use leftover grilled salmon for a quick meal prep salad.
Substitute salmon with grilled chicken or shrimp for variation.
For extra crunch, add roasted chickpeas or toasted pine nuts.
Serve with a side of warm pita or couscous for a heartier meal.
❓ frequently asked questions FAQs
Q: Can I use canned salmon?
Yes — flake it over the salad and mix gently with the sauce for a quick lunch version.
Q: How long can I store it?
Keep the salad and sauce separate; store in the fridge up to 2 days.
Q: Can I make the sauce dairy-free?
Swap Greek yogurt with a dairy-free alternative like coconut yogurt or tahini.
⚡ Nutritional Information
Calories: 480 kcal
Protein: 38 g
Carbohydrates: 16 g
Fat: 28 g
Fiber: 5 g
Sodium: 480 mg