Mediterranean Salmon Quinoa Salad with Cucumber, Avocado & Peas
This nourishing Mediterranean-inspired salad brings together the best of both worlds — protein-rich salmon and quinoa paired with crunchy vegetables and creamy avocado. It’s refreshing yet filling, with a zesty lemon dressing that ties everything together beautifully.
⏱ Time
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Ingredients
For the Salmon
2 salmon fillets (about 6 oz / 170g each)
1 tbsp olive oil
½ tsp garlic powder
½ tsp paprika
½ tsp dried oregano
Salt and black pepper, to taste
Juice of ½ lemon
For the Salad
1 cup cooked quinoa (½ cup dry)
1 small cucumber, diced
1 avocado, diced
½ cup cooked or blanched green peas
¼ cup red onion, finely diced
2 tbsp fresh parsley or dill, chopped
Optional: baby spinach or arugula base
For the Lemon-Herb Dressing
3 tbsp extra virgin olive oil
1 ½ tbsp fresh lemon juice
½ tsp Dijon mustard (optional, for tang)
1 small garlic clove, minced
½ tsp dried oregano
Salt and pepper, to taste
Instructions
Step 1: Cook the Quinoa
1. Rinse quinoa under cold water.
2. Add to a pot with 1 cup of water and a pinch of salt.
3. Bring to a boil, then reduce heat, cover, and simmer for 12–15 minutes until fluffy.
4. Let it cool slightly.
Step 2: Cook the Salmon
1. Pat salmon dry and season with olive oil, garlic powder, paprika, oregano, salt, pepper, and lemon juice.
2. Pan-sear: Heat a skillet over medium heat and cook salmon for 4–5 minutes per side, until golden and flaky.
Alternatively: Bake at 400°F (200°C) for 12–15 minutes.
3. Let it rest for 5 minutes, then flake gently into large chunks.
Step 3: Make the Dressing
1. In a small jar or bowl, whisk together olive oil, lemon juice, Dijon mustard, garlic, oregano, salt, and pepper.
2. Taste and adjust seasoning.
Step 4: Assemble the Salad
1. In a large bowl, combine cooked quinoa, cucumber, avocado, peas, red onion, and herbs.
2. Pour the dressing over and toss gently to coat.
3. Add the flaked salmon on top (or gently mix it in).
4. Serve chilled or at room temperature.
Notes & Tips
Keep avocado fresh: Add it just before serving or toss it with lemon juice.
Make it creamy: Add a spoonful of Greek yogurt to the dressing for a creamy twist.
Add crunch: Sprinkle toasted almonds or sunflower seeds on top.
Meal prep tip: Store ingredients separately and combine before serving to keep it fresh.
❓ Frequently asked questions FAQ
Q: Can I use canned salmon?
A: Yes! High-quality canned salmon works great — just drain it and flake it gently into the salad.
Q: Can I substitute quinoa?
A: Try couscous, bulgur, or farro — all pair beautifully with the Mediterranean flavors.
Q: How long can it last in the fridge?
A: Up to 2 days in an airtight container (add avocado fresh each time).
Nutritional Information
Calories: 460 kcal
Protein: 36g
Fat: 25g
Carbohydrates: 24g
Fiber: 6g
Sugar: 3g