Mediterranean Salmon Salad

This Mediterranean salmon salad brings together vibrant flavors in a protein-packed dish that's perfect for busy weeknights or meal prep. The combination of wild-caught salmon with creamy avocado and tangy feta creates a satisfying meal that's as nutritious as it is delicious.

I first created this recipe during a particularly hot summer when turning on the oven seemed unbearable. My family immediately requested it become part of our regular rotation, and it's now our go-to lunch option during busy workweeks.

Ingredients

• Wild caught canned salmon: The cornerstone of this recipe provides lean protein and essential omega-3s. Look for sustainably caught options with no added salt.
• Ripe avocado: Adds a creamy texture and healthy fats. Choose one that yields slightly to gentle pressure for perfect consistency.
• Red onion: Provides a sharp flavor contrast and beautiful color. Slice it extra thin to prevent overwhelming the other ingredients.
• Sun-dried tomatoes: Concentrated tomato flavor adds umami depth. Oil-packed varieties work best for this salad.
• Feta cheese: Brings a salty tang that complements the salmon. Traditional Greek feta made from sheep's milk offers the most authentic flavor.
• Greek yogurt: Creates a creamy dressing with extra protein. Full-fat versions provide the best texture but reduced-fat works too.
• Fresh lemon juice: Brightens all the flavors. Always use freshly squeezed for the best flavor.
• Dried herbs and seasonings: Garlic powder and dill are classic pairings with salmon. Quality dried herbs make a noticeable difference.

Step-by-Step Instructions

Prepare the salmon:

Open and thoroughly drain the canned salmon, removing any excess liquid. Transfer to a large mixing bowl, using a fork to gently break apart larger pieces while maintaining some texture.

Combine the fresh ingredients:

Add the sliced avocado, thinly sliced red onion, drained sun-dried tomatoes, and crumbled feta cheese to the bowl with the salmon. The combination of textures here creates a wonderful mouthfeel with each bite.

Make the dressing:

In a small bowl, whisk together the Greek yogurt or mayonnaise, fresh lemon juice, garlic powder, dried dill, sea salt, and black pepper until smooth and well combined. The dressing should have a pourable but not runny consistency.

Mix everything together:

Pour the prepared dressing over the salmon mixture and gently fold everything together until evenly coated. Take care not to overmix, which would break down the texture of the salmon and avocado too much.

Adjust seasonings:

Taste the salad and add additional salt, pepper, or lemon juice according to your preference. The flavors should be bright and well-balanced.

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The sun-dried tomatoes are truly the secret weapon in this recipe. I discovered their transformative power years ago when experimenting with Mediterranean flavors. Their concentrated sweetness provides the perfect counterbalance to the richness of the salmon and avocado.

Serving Suggestions

This versatile salmon salad shines in multiple presentations. Serve it on a bed of mixed greens for a complete meal, or stuff it into halved avocados for an impressive lunch option. For a heartier approach, pile it onto toasted whole grain bread with crisp lettuce and sliced cucumber. My personal favorite is to scoop it into butter lettuce cups for a refreshing handheld meal perfect for outdoor gatherings.

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Make Ahead Tips

While this salad comes together quickly, you can streamline preparation even further by prepping components in advance. Slice the red onion and store it submerged in cold water in the refrigerator to mellow its sharpness. The dressing can be mixed and stored separately for up to three days. When ready to serve, simply drain the salmon, combine all ingredients, and enjoy a fresh-tasting meal in minutes.

Ingredient Substitutions

This forgiving recipe welcomes adaptations based on what you have available. Fresh cooked salmon works beautifully in place of canned just flake it with a fork. No avocado? Try diced cucumber for crunch. Goat cheese makes an excellent substitute for feta, offering a different but equally delicious tanginess. For a dairy free version, increase the avocado and use dairy free mayo instead of yogurt. The flavors remain Mediterranean inspired while accommodating dietary preferences.

Cultural Context

This salad draws inspiration from Mediterranean coastal cuisines where fresh seafood, olive oil, and bright vegetables form the foundation of daily meals. The combination of salmon with dill has Scandinavian roots, while the addition of feta and sun dried tomatoes nods to Greek culinary traditions. This fusion of flavors represents how modern home cooking often blends cultural influences to create something new yet familiar health conscious meals that don't sacrifice flavor.

Frequently Asked Questions

→ Can I use fresh salmon instead of canned?

Yes, you can substitute the canned salmon with about 1.5 pounds of cooked, flaked fresh salmon. Simply cook and cool the salmon before incorporating it into the salad. This will provide a different texture but still deliver delicious results.

→ How long does this salmon salad keep in the refrigerator?

When stored in an airtight container, this salmon salad will keep well in the refrigerator for up to 3 days. The avocado may darken slightly, but the lemon juice in the dressing helps minimize oxidation.

→ Is there a dairy-free alternative to the feta cheese?

For a dairy-free version, you can either omit the feta cheese entirely or substitute it with dairy-free feta alternatives now available in many grocery stores. Chopped olives can also provide a similar briny flavor profile.

→ What are some serving suggestions for this salad?

This versatile salmon salad can be served in several ways: on a bed of mixed greens, stuffed in a pita pocket, spread on toasted bread for an open-faced sandwich, wrapped in lettuce leaves, or simply enjoyed on its own with crackers on the side.

→ Can I make this salad ahead of time for meal prep?

Yes, this salad works well for meal prep with one modification: prepare all components but add the avocado just before serving to prevent browning. Store the prepared salad in airtight containers in the refrigerator for up to 3 days.

→ What can I substitute for Greek yogurt in the dressing?

As mentioned in the recipe, mayonnaise works as a direct substitute for Greek yogurt. For other alternatives, you could use sour cream, dairy-free yogurt, or even mashed avocado with a little extra lemon juice for a different but complementary flavor profile.