Mediterranean Salmon Salad with Avocado and Feta
This fresh Mediterranean-inspired salmon salad combines tender ghee-seared salmon with crisp greens, juicy tomatoes, cucumber, creamy avocado, and tangy feta. A simple lemon and olive oil dressing with dried dill brings all the flavors together for a satisfying lunch or light dinner.
Ingredients
- 2 wild-caught salmon fillets about 4–6 ounces each
- 1–2 tsp ghee as needed for pan-searing
- 2 cups organic kale chopped
- 2 cups organic spinach
- 1 cup organic cherry tomatoes halved
- 1 organic cucumber sliced or chopped
- ¼ small organic red onion thinly sliced
- ¼–⅓ cup crumbled feta cheese to taste
- 1 organic avocado sliced
- ½ teaspoon dried dill or to taste
- 1–2 tablespoons extra-virgin olive oil to taste
- 1–2 tablespoons fresh organic lemon juice to taste
- Sea salt to taste
- Black pepper to taste
- Garlic powder to taste
- Paprika to taste
Instructions
Season the Salmon
- Pat the salmon dry with paper towels. Season both sides with sea salt, black pepper, garlic powder, and paprika.
Pan-Sear the Salmon
- Heat the ghee in a skillet over medium heat. Add the salmon and cook until golden on the outside and cooked through, adjusting the time according to the thickness of the fillets. For food safety, cook to an internal temperature of 145°F (63°C).
Rest and Shred the Salmon
- Transfer the cooked salmon to a plate and let it rest briefly. Use a fork to shred it into bite-sized pieces, removing any bones you find.
Prepare the Vegetables
- Add the chopped kale and spinach to a large salad bowl. Halve the cherry tomatoes, slice or chop the cucumber, thinly slice the red onion, and slice the avocado.
Assemble the Salad
- Add the cherry tomatoes, cucumber, red onion, avocado, and crumbled feta to the bowl with the greens. Distribute the ingredients evenly so every serving gets a good mix.
Add the Salmon
- Scatter the shredded salmon throughout the salad. Let it cool slightly before adding if you prefer the greens to stay completely crisp.
Dress the Salad
- Sprinkle the salad with dried dill, then drizzle with olive oil and fresh lemon juice. Season with additional sea salt and black pepper to taste, remembering that feta already adds saltiness.
Toss and Serve
- Gently toss the salad to distribute the ingredients and dressing without crushing the avocado or salmon. Serve immediately for the freshest texture and flavor.
Notes
Nutrition Information
Estimated nutrition per serving, assuming two servings and the ingredient quantities listed above:
- Calories: 500–650
- Protein: 35–45 g
- Carbohydrates: 20–30 g
- Fat: 32–45 g
- Fiber: 8–12 g
- Sugar: 5–9 g
- Saturated Fat: 7–12 g
- Sodium: Varies significantly with the feta and added salt
Ingredients Note:
The ingredients I use throughout my recipes reflect my personal food philosophy, which prioritizes whole, minimally processed foods and higher-quality options when available, such as organic produce, pasture-raised or grass-fed meats, and responsibly sourced ingredients. I encourage choosing these options when they are accessible to you, but they are not required to make a delicious and nourishing meal. Use the ingredients that work best for your lifestyle, preferences, and budget.