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Mediterranean Salmon and Quinoa Salad

Mediterranean Salmon and Quinoa Salad

Lunch
Prep Time
20min
Cook Time
15min
Servings
4
Calories
580
Chef's Note

This salmon and quinoa salad offers a nutritious twist on the Mediterranean flavor profile. For the best results, use wild-caught salmon for its superior flavor and omega-3 content. The salad can be prepared up to a day in advance (without the salmon and feta), making it perfect for meal prep. You can also grill the salmon for a smokier flavor that beautifully complements the Mediterranean ingredients.

Tags
high-protein
mediterranean
seafood
salmon
quinoa
salad
lunch
healthy
gluten-free
omega-3
Ingredients
  • 1.5 pounds salmon fillets

  • 5 tablespoons olive oil

  • 3 cloves garlic

  • 3 tablespoons lemon juice

  • 2 teaspoons dried oregano

  • 1/2 teaspoon red pepper flakes

  • 1 cup quinoa

  • 2 cups vegetable broth

  • 2 cups cherry tomatoes

  • 1 large cucumber

  • 1 large red bell pepper

  • 1/2 medium red onion

  • 1/2 cup kalamata olives

  • 6 ounces feta cheese

  • 1/4 cup fresh dill

  • 1/4 cup fresh parsley

  • 2 tablespoons red wine vinegar

  • 1 tablespoon dijon mustard

  • 1 teaspoon honey

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

Instructions
  • 1

    Rinse 1 cup of quinoa under cold water. In a medium saucepan, combine quinoa with 2 cups of vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until liquid is absorbed. Remove from heat and let stand for 5 minutes, then fluff with a fork and set aside to cool.

  • 2

    Season 1.5 pounds of salmon fillets with salt and pepper. In a bowl, mix 2 tablespoons of olive oil, 2 minced garlic cloves, 1 tablespoon of lemon juice, 1 teaspoon of dried oregano, and 1/4 teaspoon of red pepper flakes. Rub this mixture over the salmon.

  • 3

    Heat a large skillet over medium-high heat. Add the salmon skin-side down and cook for 4 minutes. Flip and cook for another 2-3 minutes until salmon is just cooked through but still slightly pink in the center. Remove from heat and set aside to cool slightly before flaking into large pieces.

  • 4

    In a large salad bowl, combine the cooled quinoa, 2 cups of halved cherry tomatoes, 1 diced large cucumber, 1 diced large red bell pepper, and 1/2 thinly sliced medium red onion.

  • 5

    Add 1/2 cup of pitted and halved kalamata olives to the salad bowl.

  • 6

    Chop 1/4 cup of fresh dill and 1/4 cup of fresh parsley. Add to the salad bowl.

  • 7

    In a small bowl, whisk together the remaining 3 tablespoons of olive oil, 2 tablespoons of lemon juice, 2 tablespoons of red wine vinegar, 1 minced garlic clove, 1 tablespoon of dijon mustard, 1 teaspoon of honey, 1 teaspoon of dried oregano, 1 teaspoon of salt, and 1/2 teaspoon of black pepper.

  • 8

    Pour the dressing over the salad and toss gently to combine.

  • 9

    Gently fold in the flaked salmon pieces.

  • 10

    Crumble 6 ounces of feta cheese over the top of the salad.

  • 11

    Let the salad sit for 5-10 minutes before serving to allow flavors to meld.

Nutrition Information (per serving)
580
Calories
42g
Protein
35g
Carbs
30g
Fat

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