Mediterranean Seared Salmon Salad

A vibrant, 25-minute Mediterranean Seared Salmon Salad featuring flaky, pan-seared salmon over a bed of crisp arugula, cucumbers, and cherry tomatoes. Finished with a zesty homemade lemon-herb vinaigrette, this high-protein, heart-healthy meal is perfect for a quick weekday lunch or a light, sophisticated dinner.

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Prep Time 10

Cook Time 15

Servings: 2

Course: Salad

Cuisine: Greek

Calories: 420

Ingredients Method Notes

Ingredients

For the Salmon:

2 6oz Salmon fillets
1 tbsp Olive oil
1 tsp Dried oregano
Salt and black pepper to taste

For the Salad:

4 cups Mixed greens Arugula/Spinach
1 English cucumber sliced
1/2 cup Cherry tomatoes halved
1/4 Red onion thinly sliced
2 tbsp Fresh parsley chopped

For the Lemon-Herb Vinaigrette:

3 tbsp Extra virgin olive oil
2 tbsp Fresh lemon juice
1 tsp Dijon mustard
1 clove Garlic minced

Method

Prep Salmon: Pat salmon dry and season both sides with salt, pepper, and oregano.
Sear: Heat oil in a skillet over medium-high. Cook salmon 4-5 mins skin-side down, flip, and cook 2-3 mins more.
Rest: Remove salmon from pan and let rest for 5 minutes, then flake into large chunks.
Whisk Dressing: Combine all vinaigrette ingredients in a jar and shake until emulsified.
Assemble: Toss greens, cucumber, tomatoes, and onion in a bowl with half the dressing.
Serve: Top with salmon chunks, remaining dressing, and fresh parsley.

Notes

For the best sear: Ensure the salmon is at room temperature for 10 minutes before cooking.
Don't skip the rest: Letting the salmon rest before flaking keeps the juices inside, ensuring the fish stays moist.
Greens substitution: If arugula is too peppery, use a 50/50 mix of baby spinach and romaine for a milder crunch.
Storage: If meal prepping, store the vinaigrette in a separate small container to keep the vegetables crisp.