Greek Salmon Salad

Ingredients

• 500 g (1 lb)salmon fillets
• 1 tbspolive oil
• 1–2 tbsplemon juice
• 1 tspgarlic powder
• 2 tspdried oregano
• 1 tspsalt
• ½ tsppepper
• 8 cupslettuce
• 2–3 cupschopped cucumber (approximately 1 large English cucumber)
• 2–3 cupschopped tomatoes
• 1red onion, finely sliced
• 1 cupKalamata olives
• 1 cupfeta cheese, cubed
• 3 tbspolive oil
• 3 tbsplemon juice
• 2 tspdried oregano
• to tastesalt and pepper

Instructions

1. 1

   Season the salmon

   Pat the salmon fillets dry with kitchen paper. Drizzle with a tablespoon or two of olive oil and a generous squeeze of lemon juice, then season with 1 teaspoon of garlic powder, oregano, salt and pepper.

2. 2

   Rub in seasoning

   Rub the seasoning over the salmon fillets so they are coated.

3. 3

   Heat the pan

   Set a large non-stick frying pan or skillet over medium-high heat.

4. 4

   Cook skin-side down

   Place the salmon in the pan skin-side down. Cook for 4–5 minutes, until the skin is crisp and the salmon begins to turn white around the edges.

5. 5

   Turn and finish

   Carefully flip each fillet and cook for a further 3–4 minutes, or until it is cooked to your preference.

6. 6

   Rest the salmon

   Take the salmon out of the pan and leave it to rest for 10 minutes.

7. 7

   Build the salad

   Put the lettuce in a large serving bowl or on a platter. Slice the cucumber and add it to the lettuce; if using an English cucumber, peel and deseed it first if you prefer. Chop the tomatoes and add them to the salad.

8. 8

   Add toppings

   Add the cubed feta and Kalamata olives. Thinly slice the red onion, then place the salmon fillets on top of the salad.

9. 9

   Mix and serve

   Whisk together the olive oil, lemon juice, oregano, salt and pepper to make the dressing. Pour it over the salad and serve straight away.

What is Greek salmon salad?

This is a Greek-inspired salad built around familiar ingredients such as olives, feta, cucumber, tomatoes and oregano, with salmon added as the main protein. The crisp vegetables and salty cheese give the dish plenty of contrast.

Here, the salmon is pan-cooked separately and placed on top just before serving. That keeps the greens and vegetables fresh while letting the fish stay the centrepiece.

Nutrition and macros by portion

The nutrition label shows one serving as written: 360 calories, 37g protein, 17g carbs, 17g fat.

The salmon provides most of the protein, while the lettuce, cucumber and tomatoes contribute carbohydrates. Olive oil, feta and salmon contribute much of the fat; serve with extra vegetables or a modest portion of bread if you want to balance the plate.

Seasoning the salmon

Lemon and oregano: these season the fish with bright, savoury flavours that also appear in the dressing. Rub the seasoning over the fillets so it coats them evenly.

Patting dry: removing surface moisture helps the salmon make better contact with the hot pan. Add the oil and seasonings after drying.

Getting the salmon right

Skin-side first: lay the fillets in the heated pan with the skin against the pan, then leave them undisturbed for 4–5 minutes. Look for crisp skin and edges that are beginning to turn opaque before flipping.

Doneness: cook the second side for 3–4 minutes, adjusting to your preference and the thickness of the fillets. Rest the fish for 10 minutes before adding it to the salad.

Preparing the vegetables

Cucumber: slice it and add it to the lettuce. The recipe suggests peeling and deseeding an English cucumber if you like.

Onion and tomatoes: chop the tomatoes and slice the red onion thinly so they are easy to eat alongside the greens and salmon. Add the onion with the other toppings.

Balancing the toppings

Feta and olives: both bring a salty, savoury element, so taste the dressing before adding extra salt. Their flavour works well against the fresh cucumber, lettuce and tomatoes.

Dressing: whisk the olive oil, lemon juice and oregano together, then season to taste. Pour it over the salad just before serving to keep the lettuce from sitting in the dressing.

When to serve it

The salmon takes only a short time to cook, but it needs a 10-minute rest before serving. You can use that pause to arrange the salad ingredients and mix the dressing.

Serve as soon as the dressing is added. The salad works as a complete lunch or dinner, or you can pair it with bread for a more substantial meal.

Recipe notes & tips

• Dry the salmon well before seasoning it.
• Let the pan heat before adding the fillets.
• Use a fish slice to turn the salmon gently.
• Peel and deseed the English cucumber if you prefer a less watery salad.
• Taste the vinaigrette before adding extra salt, as the feta and olives are salty.
• Dress the salad just before serving.

Variations

• Use baby leaves: swap them in for the lettuce if you prefer a softer base.
• Add fresh herbs: scatter chopped parsley over the salad just before serving.
• Use lime: replace the lemon juice with lime juice for a different citrus note.
• Add grilled pepper: slice cooked pepper into the salad for another vegetable.
• Serve with bread: add crusty bread on the side for a more filling meal.

Common mistakes to avoid

• Crowding the pan: the salmon may cook unevenly; use a pan large enough to hold the fillets without crowding.
• Moving the fish too soon: the skin may stick; let it cook for 4–5 minutes before turning.
• Skipping the rest: the salmon can lose more juices when cut; leave it for 10 minutes as directed.
• Adding dressing early: the lettuce can become limp; dress the salad just before serving.
• Over-salting: feta and olives are already salty; taste the vinaigrette before seasoning further.

How to store

Store leftover salad and dressing separately in airtight containers in the fridge and eat within 1 day for the best texture. Reheat the salmon gently in a pan or microwave, or serve it cold; dressed lettuce is best eaten straight away.

Frequently asked questions