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Mediterranean Salmon Salad with Creamy Yogurt Dressing

Imagine an assembly of vibrant colors, delectable flavors, and nutrient-rich ingredients harmoniously combined in a single dish.

Today, we bring to you an extraordinary culinary delight, a Mediterranean Salmon Salad with a Creamy Yogurt Dressing.

This dish, filled with enticing flavors and health benefits, offers a Mediterranean touch with its simple, refreshing, and hearty ingredients. Best part? It’s effortless to prepare and ready in a little over 15 minutes.


Crafting the Exquisite Mediterranean Salmon Salad

Kickstarting with a Creamy Dressing

Begin this culinary journey by preparing the creamy yogurt dressing. Pour 150 grams of plain Greek yogurt into a bowl. The richness and tangy flavors of Greek yogurt will serve as the base of our dressing, setting the foundation for an array of enticing flavors to come. Introduce a large clove of garlic into the mix, finely grated to integrate seamlessly into the yogurt base.

Next, infuse the mix with fresh lemon juice (5 milliliters to be exact), adding a refreshing citrusy note that complements the tanginess of the yogurt. To this, add a tablespoon (15 milliliters) of extra virgin olive oil, enhancing the creaminess of the dressing and introducing a subtle, fruity aroma. For the final touch, sprinkle in a teaspoon of dried dill and season it with a pinch of sea salt and freshly cracked black pepper. Whisk these ingredients together, and you’ll be left with a creamy and vibrant dressing. Set it aside and let the flavors meld together while you assemble the salad.

Assembling the Vibrant Salad

Begin with a bed of fresh arugula, its peppery taste pairing wonderfully with the sweet and savory ingredients that follow. Add thin slices of red onion, lending a punchy, slightly sweet flavor and a satisfying crunch to the salad. Next, add thin slices of an English cucumber, its cool and slightly sweet flavor providing a refreshing counterpoint to the peppery arugula.

For an added pop of color and juiciness, scatter a handful of halved cherry tomatoes over the salad. These vibrant ingredients form the base of our salad, offering an enticing mix of flavors, textures, and nutrients.

Cooking the Salmon

A large non-stick fry pan is your best ally for this part of the recipe. Heat the pan over medium-high heat and prepare your salmon fillets. For our recipe, we’ll use two salmon fillets. Pat them dry, then drizzle a small amount of garlic-infused olive oil over them. Rub the oil all over the fillets and season them with sea salt and freshly cracked black pepper.

Once the pan is hot enough, add in the salmon fillets, ensuring they are in a single layer. Each side requires about three minutes or until the salmon is perfectly cooked through. The outcome? A beautifully seared salmon fillet with a crisp exterior and a tender, flaky interior.


Final Assembly

Place the cooked salmon fillet over your assembled salad, adding a protein-rich, flavorful component to the mix. Top it off with the creamy yogurt dressing. For an artistic touch, use a piping bag or a ziplock bag with a corner cut off.

Tips and Variations

This salad is versatile. You can swap the arugula for spinach or kale, replace the salmon with grilled chicken or tofu for a vegetarian option, or add extras like olives, capers, or crumbled feta cheese. If garlic-infused olive oil isn’t accessible, mince some garlic and sauté it lightly in regular olive oil to achieve a similar flavor profile.

Frequently Asked Questions

  1. Can I use regular yogurt instead of Greek yogurt? While you can use regular yogurt, Greek yogurt’s thicker consistency and higher protein content make it a better choice for this dressing.
  2. Can I make the dressing in advance? Yes, the dressing can be made a day in advance and stored in the refrigerator. This allows the flavors to meld together even more.
  3. Can I use frozen salmon for this recipe? Absolutely. Ensure it is fully thawed before cooking.

Kitchen Tools/Equipment Needed:

  1. A large mixing bowl for the dressing
  2. A grater or garlic press
  3. A whisk to blend the dressing
  4. A sharp knife for slicing
  5. A non-stick frying pan
  6. A spatula for flipping the salmon
  7. A ziplock bag or piping bag for the dressing
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Mediterranean Salmon Salad with Creamy Yogurt Dressing

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  • Total Time: 16 minutes


A vibrant Mediterranean Salmon Salad topped with a Creamy Yogurt Dressing, packed with fresh flavors and rich nutrients. It’s easy to prepare and serves as a delicious, nutritious meal.



150 grams Plain Greek yogurt

1 Large clove garlic

1 teaspoon Fresh lemon juice

1 tablespoon Extra virgin olive oil

1 teaspoon Dried dill

Sea salt and freshly cracked black pepper, to taste

Fresh arugula

Red onion slices

English cucumber slices

Halved cherry tomatoes

2 Salmon fillets

Garlic-infused olive oil


  1. In a large bowl, combine Greek yogurt, grated garlic, lemon juice, olive oil, dried dill, sea salt, and black pepper. Whisk until smooth. Set aside.
  2. In a salad bowl, arrange a bed of arugula. Top with red onion, cucumber, and cherry tomatoes.
  3. Heat a non-stick frying pan over medium-high heat. Pat dry the salmon fillets, drizzle with garlic-infused olive oil, and season with sea salt and black pepper.
  4. Cook the salmon in the heated pan for about three minutes per side or until cooked through.
  5. Place the cooked salmon over the salad. Pipe or spoon the creamy yogurt dressing over the top. Serve immediately.
  • Prep Time: 10 minutes
  • Cook Time: 6 minutes
  • Category: Main Dish
  • Method: Pan Frying & Tossing
  • Cuisine: Mediterranean


  • Serving Size: 2
  • Calories: 350
  • Sugar: 6g
  • Sodium: 150mg
  • Fat: 14g
  • Saturated Fat: 2g
  • Unsaturated Fat: 8g
  • Carbohydrates: 10g
  • Fiber: 2g
  • Protein: 45g
  • Cholesterol: 60mg

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