Mediterranean Chopped Salad with Salmon, Cucumber and Mint

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Even with six more weeks of winter on the horizon, I am thinking summer thoughts. And along with those summer thoughts? Summer recipes. I have yet to buy a bathing suit or book a vacation, but I already know what I’ll be eating this summer: Mediterranean. Fresh and zesty, this recipe screams summer, and I am more than ready to kick off the season a few months early with this Mediterranean Chopped Salad.

Admittedly, when the warm weather finally rolls around, I’m not the biggest fan of summer. Sure, I look forward to it. But when it finally arrives, I get tired of the heat and mosquitoes pretty quickly. One thing I don’t get sick of? Summer cooking.

Mediterranean Makes Clean Eating Easy

Mediterranean Chopped Salad with Salmon, Cucumber and Mint

I always find it easiest to eat clean during the summer months. There’s such an emphasis on fresh ingredients and flavors that it just happens naturally. Summer fare at its best is light and refreshing. Which is probably why I always associate Mediterranean food with summer.

Mediterranean recipes often have an emphasis on fresh ingredients and bold flavors. This Mediterranean Chopped Salad is certainly no exception. In this recipe,  refreshing cucumbers, tomatoes, and bell peppers combine with parsley, fresh mint, and lemon for a zesty flavor that screams summer.

With all the ingredients chopped small, this salad looks as bold and colorful as it tastes. Meanwhile, you’ll get a taste of all the fresh ingredients and flavors in every bite.

Let’s Talk About Salmon

Mediterranean Chopped Salad with Salmon, Cucumber and Mint

Now, this chopped salad is delicious on all its own as a side or light vegetarian entree. But in this recipe, I recommend making a meal of it with fresh salmon. You can easily broil salmon filets in your oven in about ten minutes, and it really takes this salad to the next level.

Salmon is my number one go-to when I’m looking to add protein but keep calories to a minimum. And not only is salmon a low-cal protein option, but it also packs tons of other health benefits. Loaded with omega-3 fatty acids, B-vitamins, and high levels of potassium, salmon is really one of the healthiest foods out there. And considering it’s also delicious and widely available, you’re getting a lot of bang for your buck.

I recommend adding salmon to any salad that could use a little protein boost. But its fresh flavor happens to complement this Mediterranean Chopped Salad particularly well. Top your salad with a fresh cooked filet, and sprinkle the extra lemon zest on top for an extra burst of fresh, summery flavor!

I’m planning on eating and cooking Mediterranean all summer long, and this Mediterranean Chopped Salad is the perfect way to kick off the season…Even if there’s still snow on the ground.

Mediterranean Chopped Salad with Salmon, Cucumber and Mint

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Mediterranean Chopped Salad with Salmon, Cucumber and Mint

Yields: 4 servings | Serving Size: 1 salmon filet, about 1 cup salad | Calories: 390 | Total Fat: 23g | Saturated Fat: 5g | Trans Fat: 0g | Cholesterol: 94mg | Sodium: 344mg | Carbohydrates: 8g | Fiber: 3g | Sugar: 2g | Protein: 36g | SmartPoints (Freestyle): 0


  • 2 cups romaine lettuce, roughly chopped
  • 2 large tomatoes, chopped small
  • 1 cucumber, chopped small
  • 1 yellow bell pepper, chopped small
  • 1/4 cup fresh parsley, chopped small
  • 2 tablespoons fresh mint, chopped small
  • 1 tablespoons lemon juice
  • 2 teaspoons lemon zest
  • 4 (6 ounce) salmon filets
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper


  1. Preheat oven broiler to high or if a broiler is not available heat the over to 500 degrees.
  2. In a large bowl, combine the romaine, tomato, cucumber, bell pepper, parsley, mint, lemon juice, and 1 teaspoon of the lemon zest. Toss well and set aside.
  3. Spray a baking sheet with nonstick spray and place the salmon filets on sheet. Sprinkle with salt and pepper. Place under the oven broiler can cook for about 10 minutes or until lightly browned on top and cooked through. Check the salmon half way though and rotate the pan as needed so the salmon browns evenly.
  4. Spoon the salad into serving bowls and place the salmon on top. Sprinkle the remaining lemon zest on top of the salmon. Serve and enjoy!

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