Mediterranean Salmon Salad w/ Homemade Lemon Parsley Vinaigrette

This Mediterranean Salmon Salad w/ homemade lemon parsley vinaigrette makes the perfect prep ahead lunch or simple weeknight dinner.

Do you eat seasonally?

I find myself naturally drifting toward seasonal foods, both in terms of what produce I purchase and the types of dishes I include in my weekly meal plan. In the summer months, I'm all about salads.

Not only is produce at its best, but it is HOT here in Texas this time of year. When I can put together a tasty, satisfying dinner without turning on the oven, I consider that a major win.

Today I'm bringing you a hearty salad recipe so full of different flavors and textures, it's sure to please even the reluctant salad eater.

It's also incredibly easy. I use canned salmon here for maximum convenience, although you could of course use a salmon fillet if you prefer.

You'll start by making the homemade lemon parsley vinaigrette. This is a great step to do ahead of time as part of your meal prep. In a blender, combine parsley, lemon juice and zest, dijon mustard, olive oil, garlic, salt and pepper. Pulse until combined. Make sure not to over-blend the dressing or it may become bitter. This is good to remember any time you include herbs in your homemade salad dressing!

After you make the dressing, you can start on your veggies. Peel and slice your cucumbers and halve your cherry tomatoes. Then, chop your red onion and slice your avocado. Layer your greens and veggies in a large bowl along with your kalamata olives. Toss with lemon parsley vinaigrette. Finally, you'll top each salad with salmon, feta, slivered almonds and avocado. That's it!

This makes a great healthy packed lunch in addition to an easy dinner. I hope you love it!

 

Tips for the BEST Mediterranean Salmon Salad

I want to make sure you love this hearty salad recipe just as much as I do! Here are a few tips to make sure it turns out completely delicious:

• Don't skip the lemon zest – The lemon zest gives this homemade vinaigrette so much bright flavor, don't skimp here!
• Try deconstructing for the kiddos – If you look at the ingredients, this is actually quite a kid-friendly recipe, even if your kids don't like salad. Try serving it deconstructed, with a little of each ingredient separately on their plate. Give them a small portion of salad alongside the individual ingredients so they can give it a try! They may surprise you.
• Make it your own – Swap chicken for salmon, omit the red onion if you don't like it, or add in that bell pepper lingering in your fridge that needs to be used up. This is such a flexible recipe, it's a great one to experiment with and make your own!

Is this a good meal prep salad?

Yes! This is a perfect meal prep salad. With a few steps done ahead of time, it comes together so easily.

To prep ahead, start by making your salad dressing. Store in the fridge and bring to room temperature when you're ready to use.

You can also chop your red onion, peel and slice your cucumber and halve your cherry tomatoes during your meal prep session. Layer your greens, cucumber, tomatoes and red onion in a large container and store in the fridge.

On the day you're ready to serve, or “dish day” as we call it here at Prep Dish, bring your dressing to room temperature and toss with salad, adding in your kalamata olives. Then top each portion with the remaining toppings: salmon, avocado, feta and slivered almonds. So easy once the meal prep is done!

What's the nutrition like for this Mediterranean Salmon Salad?

Where to begin? This Mediterranean Salmon Salad is so packed with nutrition! Here are a few of the highlights:

Parsley (Calcium, Vitamin A, Vitamin C, Vitamin K)

Parsley is packed with calcium, vitamin A, vitamin C and vitamin K. This herb is great for your immune system, eye health, bone health, heart health and blood sugar levels – pretty much everything!

Lemon (Vitamin C, Citric Acid)

Just one lemon provides 51% of the daily recommended vitamin C. This is important not only to fight colds, but for long term health as studies show consuming produce with vitamin C helps prevent heart disease and stroke. Consuming lemons may also help protect against anemia and kidney stones, likely due to their citric acid content.

Olive Oil (Vitamin E, Vitamin K, Monounsaturated Fats, Antioxidants)

Due to the type of fat it contains, olive oil may reduce inflammation. It also reduces the risk of Alzheimer's, stroke and heart disease. Make sure to get high quality extra virgin olive oil, as it retains more antioxidants and nutrients.

Garlic (Beneficial Sulfur Compounds, Manganese, Vitamin B6, Vitamin C, Selenium)

Garlic has been used in homeopathic remedies for thousands of years and is thought to reduce the risk of heart disease, high cholesterol and some types of cancer. Eating garlic may also help prevent colds and other minor illnesses.

Scientists believe these substantial health benefits may stem primarily from garlic's sulfur compounds such as allicin, diallyl disulfide and sallyl cysteine.

Cucumber (Vitamin K, Vitamin C, Potassium, Manganese, Magnesium)

As with many fruits and vegetables, eating the peel is essential to get the most nutrition from cucumbers. Studies show that cucumbers may help with blood sugar control. Cucumbers also have a super high water content and can help you stay hydrated.

Tomatoes (Vitamin C, Potassium, Vitamin K, Folate, Lycopene)

Tomatoes are an excellent source of the antioxidant, lycopene. Lycopene is believed to be the reason that tomatoes are linked to lower rates of certain types of cancers. Eating tomatoes along with a source of fat, like the pork in this recipe, significantly increases how much lycopene your body absorbs.

Onion (Vitamin B6, Vitamin C, Antioxidants, Folate, Potassium)

Did you know that the humble onion is actually packed with antioxidants? Antioxidants help protect you from free radicals that cause things like cancer and heart disease. Onions also have beneficial sulfides and polysulfides which may help protect against cancer.

Avocado (Vitamin K, Folate, Vitamin C, B Vitamins, Potassium, Folate, Healthy Fats)

Loaded with nutrients like potassium, folate and healthy fats, avocados are good for your heart, your eye health, and even your mood. Moreover, they also benefit your brain, bone density and blood sugar levels.

Mixed Greens (Vitamin A, Vitamin K, Vitamin C, Folate, Phytonutrients)

Mixed greens are an excellent choice for salad because each type of lettuce offers unique nutritional benefits. With mixed greens, you get a variety, upping the nutritional goodness of your meal! Greens are particularly good for brain health, eyesight, strong bones and healthy blood vessels. Due to its phytonutrients, lettuce is also great for reducing inflammation. Red leaf lettuce, which is often included in mixed greens, is particularly high in these powerful plant compounds.

Almonds (Magnesium, Vitamin E, B Vitamins, Antioxidants)

Almonds‘ high antioxidant content can help fight inflammation. Much of the antioxidants are in the skin of the almond so try to find almonds with the brown skin on (not blanched) to maximize nutrition. Almonds are one of the best sources of vitamin E which may help prevent diseases like heart disease, Alztheimers and cancer. Furthermore, the magnesium in almonds may help lower blood pressure in those with high blood pressure.

Olives (Vitamin E, Iron, Calcium)

The healthy fats in olives make them beneficial for heart health. Olives are also quite low carb, so great for any keto or low carb eaters. Eating olives may help reduce inflammation and support bone health.

Salmon (Omega-3 Fatty Acids, B Vitamins, Potassium, Selenium, Antioxidants)

Salmon is one of the more powerful sources of Omega-3 fatty acids. Studies show Omega-3s can help reduce blood pressure, fight inflammation and even decrease the risk of cancer. B vitamins are also abundant in salmon. B vitamins help you have enough energy and also help fight inflammation. There are some nutritional differences between farmed salmon and wild salmon. In particular, wild salmon contains greater levels of potassium, which can help you maintain healthy blood pressure. Salmon's selenium content makes it a healthy choice for both your bones and your thyroid.

I want more hearty salad recipes!

I love salads but, let's face it, some of them don't quite hit the mark as a whole meal. The below three are some seriously hearty salad recipes. Full of protein and healthy fats, they make perfect entrees when you're craving something a little lighter or don't want to heat up the house with a bunch of cooking.