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Mediterranean Salmon Orzo Salad
5 from 2 votes

Mediterranean Salmon Orzo Salad

This Mediterranean Salmon Orzo Salad is packed full of fresh flavors! Crunchy vegetables, briny olives, feta and hearty salmon are all tossed in a lemon vinaigrette.

Prep Time
20 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 servings
Calories: 369 kcal
Course: Salad
Cuisine: Mediterranean

Ingredients

Salmon
  • 6 ounces sockeye salmon wild caught
  • 1 teaspoon dill dried
  • 1 teaspoon oregano dried
  • 1/4 teaspoon garlic powder
  • black pepper fresh ground, to taste
  • kosher salt fresh ground, to taste
Salad
  • 1 cup orzo cooked, drained and cooled
  • 1 cup chickpeas rinsed and drained
  • 1 cup cucumber diced, English or Persian varieties
  • 1/2 cup roasted red peppers diced
  • 1/3 cup red onion diced
  • 1/3 cup feta cheese crumbled
  • 1/4 cup kalamata olive chopped
  • 2 tablespoons sun dried tomato chopped
  • 2 tablespoons flat leaf parsley chopped
  • 1 tablespoon dill chopped, fresh
Vinaigrette
  • 1 1/2 tablespoons olive oil
  • 3 tablespoons lemon juice fresh
  • 1 tablespoon Dijon mustard
  • 1 teaspoon oregano dried
  • 1/2 teaspoon garlic powder
  • black pepper fresh ground, to taste
  • kosher salt fresh ground, to taste
  • 2 teaspoons maple syrup optional

Instructions

    Cup of Yum
  1. Preheat oven to 375° F. line a baking sheet with foil and spray the foil with cooking spray. Place the salmon on the baking sheet and sprinkle with the dill, oregano, garlic powder, salt and pepper. Bake for 8-10 minutes depending on the thickness or until the internal temperature is 120° - 125° F. Let the salmon cool for several minutes, remove it from the skin and flake it into pieces with a fork.
  2. In a large bowl combine the cooked and cooled orzo, salmon, chickpeas, cucumber, red onion, roasted red peppers, olives, feta, sun dried tomatoes, parsley and dill. 
  3. In a small bowl or jar combine the ingredients for the vinaigrette. Whisk or shake until combined and then pour onto the salad. Toss everything together until it’s coated in the vinaigrette. Taste for season. Serve immediately or cover and refrigerate until ready to serve.

Nutrition Information

Calories 369kcal (18%) Carbohydrates 49g (16%) Protein 20g (40%) Fat 11g (17%) Saturated Fat 3g (15%) Polyunsaturated Fat 7g (41%) Cholesterol 30mg (10%) Sodium 264mg (11%) Fiber 5g (20%) Sugar 6g (12%)

Nutrition Facts

Serving: 4 servings

Amount Per Serving

Calories 369

% Daily Value*

Calories 369kcal 18%
Carbohydrates 49g 16%
Protein 20g 40%
Fat 11g 17%
Saturated Fat 3g 15%
Polyunsaturated Fat 7g 41%
Cholesterol 30mg 10%
Sodium 264mg 11%
Fiber 5g 20%
Sugar 6g 12%

* Percent Daily Values are based on a 2,000 calorie diet.