Mediterranean Salmon Salad

Very Healthy
Health score
85%
Mediterranean Salmon Salad
45 min.
4
232kcal

Suggestions


Looking for a healthy yet delicious meal to satisfy your cravings? This Mediterranean Salmon Salad is the perfect option! Packed with fresh ingredients like spinach, red bell peppers, kalamata olives, and crumbled feta cheese, this dish is a flavorful and nutritious delight. The rich, flaky salmon adds a boost of protein, making it both satisfying and heart-healthy.

With a Mediterranean-inspired blend of tangy lemon juice, savory oregano, and a hint of black pepper, this salad is brimming with vibrant flavors that will leave you feeling refreshed and energized. The addition of orzo pasta makes it hearty enough for a main course, while still light and balanced for a healthy lunch or dinner option. Plus, it’s easy to prepare in just 45 minutes, so you can enjoy a wholesome meal without spending hours in the kitchen.

Whether you're trying to eat cleaner, looking for a quick dinner idea, or simply craving something full of flavor, this Mediterranean Salmon Salad is a must-try. It's a great way to elevate your usual salad routine with the perfect combination of fresh ingredients and savory goodness. Ready to dive into a bowl of Mediterranean bliss? Let's get cooking!

Ingredients

  • 0.1 teaspoon pepper black
  • tablespoons feta cheese crumbled
  • 0.3 cup spring onion chopped
  •  kalamata olives pitted chopped
  • tablespoons juice of lemon fresh
  • 0.3 teaspoon oregano dried
  • 0.5 cup orzo pasta uncooked
  • 0.5 cup bell pepper red chopped
  • 12 ounce salmon fillet ()
  • 0.3 teaspoon salt 
  • cups pkt spinach 

Equipment

  • bowl
  • broiler
  • broiler pan

Directions

  1. Preheat broiler.
  2. Cook pasta according to package directions, omitting salt and fat.
  3. Sprinkle salmon evenly with salt, oregano, and black pepper.
  4. Place on a broiler pan coated with cooking spray. Broil 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
  5. Let stand 5 minutes; break into bite-sized pieces with 2 forks.
  6. Combine pasta, salmon, spinach, and remaining ingredients in a medium bowl; toss well.

Nutrition Facts

Calories232kcal
Protein37.14%
Fat32.39%
Carbs30.47%

Properties

Glycemic Index
50.5
Glycemic Load
6.12
Inflammation Score
-9
Nutrition Score
24.516956515286%

Flavonoids

Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.16mg
Luteolin
0.25mg
Kaempferol
1.05mg
Myricetin
0.05mg
Quercetin
1.35mg

Nutrients percent of daily need

Calories:231.91kcal
11.6%
Fat:8.28g
12.73%
Saturated Fat:2.13g
13.3%
Carbohydrates:17.51g
5.84%
Net Carbohydrates:15.79g
5.74%
Sugar:1.8g
2%
Cholesterol:54.34mg
18.11%
Sodium:356.94mg
15.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.35g
42.7%
Vitamin K:87.41µg
83.25%
Selenium:44.43µg
63.47%
Vitamin B12:2.85µg
47.47%
Vitamin A:2140.76IU
42.82%
Vitamin B6:0.85mg
42.68%
Vitamin C:33.59mg
40.71%
Vitamin B3:7.44mg
37.19%
Vitamin B2:0.46mg
26.95%
Phosphorus:250.03mg
25%
Manganese:0.37mg
18.46%
Folate:71.7µg
17.93%
Potassium:619.77mg
17.71%
Vitamin B1:0.25mg
16.75%
Vitamin B5:1.67mg
16.69%
Copper:0.31mg
15.29%
Magnesium:53.11mg
13.28%
Iron:1.64mg
9.11%
Calcium:81.82mg
8.18%
Zinc:1.22mg
8.1%
Fiber:1.72g
6.87%
Vitamin E:0.86mg
5.75%
Source:My Recipes