The Best Mediterranean Fish Salad
Mediterranean Fish Salad combines marinated American Paddlefish, fresh veggies, and bold Greek flavors all in one tasty and simple dinner. There is a reason this healthy fish salad is one of my go-to supper salads!Elaine Benes from the tv sitcom Seinfeld was known for her love of the "big salad." There is even an entire Seinfeld episode dedicated to the subject. And there is no better time of the year to celebrate the "big salad" than springtime. This Mediterranean fish salad combines elements of two family-favorite healthy recipes that we absolutely love: baked fish and a traditional Greek salad.It starts with quick-marinated fish fillets. I used American Paddlefish, but you could use salmon, tuna, or your choice of any white fish. After just 15 minutes in the oven, the baked fish sits on top of a fresh salad with loads of fresh crunchy veggies and Greek favorites like kalamata olives and feta cheese. The fish salad is hearty enough for dinner, yet light enough to enjoy during hot summer nights.Want all the American Paddlefish recipes? You're in luck! Try my: Coconut Crusted Fish, Lahori Paddlefish, Easy Lemon Butter Baked Paddlefish, Twice Baked Potatoes with Paddlefish Caviar, or learn How to Smoke Fish and How to Make Paddlefish Caviar.WHAT IS AMERICAN PADDLEFISH?An American Paddlefish is a type of freshwater fish that is native to North America and can be found in 22 different states in the U.S. According to U.S. Fish and Wildlife Service, they can grow up to seven feet long and weigh nearly 200 pounds. The history of the American Paddlefish goes back to when dinosaurs roamed the earth, with fossils dating back as far as 60 million years ago found in the Missouri River basin near the Fort Peck Reservoir in Montana. Named for its distinctive long, flat, paddle-shaped rostrum, which can account for up to a third of its adult body length, the paddlefish poses a challenge to anglers due to its preference for feeding on zooplankton.Now let's get to the fish salad recipe!HEALTHY FISH SALADFish, like venison, is a great choice when looking for healthy proteins to add to your diet. Studies show that eating it on a regular basis may lower your risk of a number of health conditions, including heart disease, stroke and depression. Because of this, it is recommended that people eat fish at least once or twice a week. I love fried fish as much as the next person but baking the fish was definitely a better option if I wanted to describe this recipe a "healthy fish salad." Fish has been touted as an excellent source of vitamin D, and one study found that baked fish retained all its vitamin D, whereas fish that was fried lost around 50% of its vitamin D.HOW TO MAKE MEDITERRANEAN FISH SALAD1. Preheat the oven to 400 degrees F. Then in a large Ziploc bag, combine the fish with the olive oil, salt, pepper, garlic powder, and oregano. Marinate in the refrigerator for 15 minutes.2. Shake off any excess marinade before placing the fish on a rimmed baking sheet lined with parchment paper. Bake for 12 to 15 minutes until center is just opaque and fish registers 135 degrees F internal temperature using a meat thermometer.3. While the fish is in the oven, make the salad dressing. In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, pepper, and garlic powder. Set aside at room temperature for the flavors to meld while you prepare the remaining salad components.4. In a large bowl, combine the lettuce, tomatoes, cucumber, red onion, olives, feta, and salad dressing. For the extra punch of flavor, add the kalamata juice and toss well.5. Remove the baked fish from the oven and transfer to a cutting board and let it rest for 5 minutes. Slice the fish into bite-size pieces and place on top of the salad. Serve immediately.COME TO NORTH DAKOTA TO CATCH AMERICAN PADDLEFISHIf you would like to visit North Dakota and experience an amazing fishing experience snagging a North Dakota Paddlefish, check out details at the North Dakota Game & Fish Department website.CONNECT WITH ME AND JOIN OUR WILD GAME COOKING COMMUNITYIf you make this Mediterranean Fish Salad, I’d love for you to join our community and connect with me so we can all see pics of your creations on Instagram, Facebook and Twitter! When you post a pic of your finished dish on Instagram, be sure and use the hashtag #wildgameandfish and then tag me @wildgameandfish so I can share it on my Instagram stories.Did you enjoy this Mediterranean Fish Salad Recipe? Be sure to leave a 5-star rating RIGHT HERE!
Ingredients
Marinated Fish
- 8 ounces boneless, skinless fish fillets, 1 to 1 1/2 inches thick
- 2 Tablespoons olive oil
- 1/2 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1 teaspoon dried oregano leaves
Salad Dressing
- 3 Tablespoons extra-virgin olive oil
- 1 1/2 Tablespoons red wine vinegar
- 1/2 teaspoon dried oregano leaves
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder
Salad
- 1 head of green leaf lettuce or romaine lettuce, chopped (about 3 cups)
- 1 cup cherry tomatoes
- 1/2 English cucumber, sliced into 1/4-inch-thick half-moons
- 1/2 cup thinly sliced red onion
- 1/2 cup pitted kalamata olives, plus 2 tablespoons of the juice from the jar
- 1/2 cup crumbled feta cheese
Instructions
- Preheat the oven to 400 degrees F.
- In a large zip-top bag, combine the fish with the olive oil, salt, pepper, garlic powder, and oregano. Marinate in the refrigerator for 15 minutes.
- Shake off any excess marinade before placing the fish on a rimmed baking sheet lined with parchment paper. Bake for 12 to 15 minutes until center is just opaque and fish registers 135 degrees F internal temperature using a meat thermometer.
- While the fish is in the oven, make the salad dressing. In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, pepper, and garlic powder. Set aside at room temperature for the flavors to meld while you prepare the remaining salad components.
- In a large bowl, combine the lettuce, tomatoes, cucumber, red onion, olives, feta, and salad dressing. For the extra punch of flavor, add the kalamata juice and toss well.
- Remove the fish from the oven and transfer to a cutting board and let it rest for 5 minutes. Slice the fish into bite-size pieces and place on top of the salad. Serve immediately.
Tried this recipe? Tag me Today!Mention @wildgameandfish or tag #wildgameandfish
9 Responses
This was amazing! I used cod and left the fish in the marinade for an hour and it was delightful! I love a lot of your wonderful recipes.
Thanks Ann. Glad you are trying and loving so many of the recipes. This one is definitely one of my wife’s favorites.
Looking forward to trying this!!
Thanks Joslyn. Hope you like it as much as we do.