Go Back
–+ servings
Lemon herb salmon salad 1

Lemon Herb Salmon Salad

This refreshing, protein-packed meal features perfectly baked salmon with zesty citrus, aromatic herbs, and fresh vegetables. It's a Mediterranean-inspired feast that supports your health goals without sacrificing flavor.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 12 minutes
Total Time 27 minutes
Course Main Course, Salad
Cuisine Mediterranean
Servings 4 servings
Calories 320 kcal

Equipment

  • Baking Sheet
  • Parchment Paper
  • Meat thermometer
  • Jar with Lid
  • Large Serving Bowl

Ingredients
  

For the salmon

  • 1 pound fresh salmon fillet 450g
  • 2 tablespoons olive oil
  • 2 cloves garlic minced
  • 1 tablespoon fresh dill chopped
  • 1 tablespoon fresh parsley chopped
  • 1 teaspoon lemon zest
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper

For the salad

  • 6 cups mixed greens arugula, spinach, and romaine
  • 1 English cucumber sliced
  • 1 cup cherry tomatoes halved
  • 1/2 red onion thinly sliced
  • 1/3 cup Kalamata olives pitted
  • 1/4 cup feta cheese crumbled (optional)
  • 2 tablespoons capers drained

For the lemon herb dressing

  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1 tablespoon fresh herbs combination of dill, parsley, and chives
  • 1 clove garlic small, minced
  • salt and pepper to taste

Instructions
 

  • Preheat your oven to 400°F (200°C). In a small bowl, combine olive oil, minced garlic, chopped dill, parsley, lemon zest, lemon juice, salt, and pepper.
  • Place the salmon on a parchment-lined baking sheet and brush the herb mixture generously over the fish. The acid from the lemon actually begins the cooking process, creating a more tender result.
  • Place the seasoned salmon in the preheated oven and bake for 10-12 minutes, or until it flakes easily with a fork but remains moist in the center. For optimal texture, aim for an internal temperature of 145°F (63°C).
  • While the salmon bakes, assemble your salad base. Combine the mixed greens, cucumber, cherry tomatoes, red onion, and olives in a large serving bowl. Pro tip: If red onions are too sharp for your taste, soak the sliced onions in ice water for 10 minutes before adding them to your salad.
  • In a small jar with a tight-fitting lid, combine olive oil, lemon juice, Dijon mustard, fresh herbs, minced garlic, salt, and pepper. Shake vigorously until emulsified.
  • Allow the cooked salmon to cool slightly, then gently flake it into bite-sized pieces. Add the flaked salmon to the salad base, followed by the feta cheese and capers.
  • Drizzle the lemon herb dressing over the salad just before serving and toss gently to coat all ingredients. Serve immediately for the perfect balance of textures and temperatures.

Notes

For meal prep, store the salad components separately if preparing in advance. Cooked salmon remains fresh in an airtight container for up to 3 days in the refrigerator.
The dressing stays fresh for up to one week in a sealed container in the refrigerator, though you may need to re-emulsify it with a quick shake before using.
For a lower-calorie version, reduce the olive oil to 1 tablespoon in both the salmon marinade and dressing, saving approximately 80 calories per serving.
Make it dairy-free by replacing feta with nutritional yeast or avocado chunks.

Nutrition

Calories: 320kcalCarbohydrates: 8gProtein: 28gFat: 21gSodium: 380mgFiber: 5g
Keyword Salmon, Healthy, Low Carb, Mediterranean Diet, Omega-3, Protein-packed, Lemon Herb
Tried this recipe?Let us know how it was!