High Protein Salmon Salad
4 People
130 Cals
High Protein Salmon Salad
4 People
130 Cals
About the recipe
If you're looking for a healthy lunch that's quick to make, packed with protein and genuinely delicious, this Mediterranean Salmon Salad is one of those recipes you'll find yourself making on repeat.Made with wild salmon, fresh herbs, lemon, dill, crunchy celery and tangy capers, it's light, fresh and incredibly satisfying. Naturally rich in high-quality protein and heart-healthy omega-3 fats, salmon helps support muscle health, brain function and overall wellbeing, while fresh herbs and vegetables add fibre, antioxidants and plenty of vibrant flavour.Using canned wild salmon makes this recipe wonderfully convenient and budget-friendly, while ready-cooked fresh salmon is another delicious option if you prefer. You can also simply poach your own salmon at home. Whichever you choose, it's the perfect recipe for busy weekdays, meal prep or those evenings when you need a nourishing meal on the table in just 10 minutes.Serve it piled onto toasted sourdough, tucked into a fresh bagel, spooned into crisp lettuce cups for a lighter meal, or folded through warm rice or pasta for an easy high-protein dinner. It's equally delicious enjoyed straight from the bowl.Whether you're preparing healthy work lunches for the week or looking for a nourishing meal that's full of Mediterranean-inspired flavour, this simple salmon salad is one you'll come back to again and again.
Nutrition Per Serving
130
Calories
6g
Fat
1g
Saturates
2g
Sugars
305mg
Salt
24g
Protein
4g
Carbs
2g
Fibre
Ingredients
- 250 g cooked wild salmon flaked (I used canned wild salmon - but ready-cooked or freshly poached salmon work beautifully too)
- 3 tbsp Greek yoghurt
- 2 tsp Dijon mustard
- 1 tbsp fresh lemon juice
- Finely grated zest of ½ lemon
- 2 tbsp fresh dill finely chopped
- 2 tbsp fresh chives finely chopped
- 1 dill pickle finely diced
- 1 celery stalk finely diced
- ½ small red onion finely diced
- 2 tbsp capers drained
- Sea salt and freshly ground white pepper
Serving Suggestions
- Rice cakes
- sourdough
- Fresh bagels
- Crisp lettuce cups
- Steamed jasmine rice
- Sliced avocado
- Boiled eggs
Method
- Flake the salmon into a large mixing bowl.
- Add the Greek yoghurt, Dijon mustard, lemon juice, lemon zest, dill, chives, pickle, celery, red onion and capers.
- Season lightly with sea salt and freshly ground white pepper.
- Mix everything together until well combined
- Taste and adjust the seasoning or add a little extra lemon juice if needed.
- Enjoy straight from the bowl...or on rice cakes, sourdough or in crisp lettuce cups. It's also delicious spooned over warm steamed jasmine rice or enjoyed straight from the bowl.
Notes & Inspiration
This Mediterranean Salmon Salad is one of those wonderfully versatile recipes you'll find yourself making all year round. Fresh, vibrant and packed with protein, it's perfect for meal prep, healthy lunches, simple dinners or even an easy weekend brunch.
Canned wild salmon makes this recipe quick and pantry-friendly, but it's equally delicious made with ready-cooked hot smoked or plain cooked salmon, or freshly poached salmon.
For extra protein and healthy fats, serve with sliced avocado or a couple of boiled eggs.
Add the optional blanched peas for a little natural sweetness, extra fibre and a pop of colour.
Enjoy it piled onto toasted sourdough, tucked into a fresh bagel, spooned into crisp lettuce cups for a lighter meal, or served over steamed jasmine rice. It's also delicious folded through warm pasta for an easy Mediterranean-inspired dinner.
Feel free to make it your own by adding chopped cucumber, roasted red capsicum, baby spinach, fresh parsley or a handful of peppery rocket.
This salad will keep in an airtight container in the refrigerator for up to 3 days, making it perfect for healthy work lunches throughout the week.
Leftovers are wonderful spooned onto baked sweet potatoes, stuffed into wraps or served with crunchy crackers for a simple afternoon snack.
If you're looking for variety, this recipe also works beautifully with canned tuna, sardines or mackerel while keeping the same fresh Mediterranean flavours.
