Name: The Best Mediterranean Fish Salad
Prep time: 5 min
Cook time: 15 min
Total time: 35 min
Ingredients: 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; 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; 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

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!

The Best Mediterranean Fish Salad by Jeff Benda

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! Check these out:

Coconut Crusted Fish

Lahori Paddlefish

Easy Lemon Butter Baked Paddlefish

Twice Baked Potatoes with Paddlefish Caviar

How to Smoke Fish

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 Salad

Fish, 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 Salad

1. Gather all of your ingredients.

Mediterranean Fish salad recipe ingredients including American Paddlefish, lettuce, tomatoes, red onion, cucumber, kalamata olives, and feta cheese.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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.

Mediterranean Fish Salad using baked Paddlefish with green leaf lettuce, cucumbers, cherry tomatoes, kalamata olives, red onion, and feta cheese

Come To North Dakota To Catch Paddlefish

If 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.

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If you make this Mediterranean Fish Salad Recipe, tag @wildgameandfish so I can share it on my Instagram stories.

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The Best Mediterranean Fish Salad

5 from 20 votes

Print Rate

Course: Salad

Cuisine: American, Greek, Mediterranean

Keyword: dinner, fish, fish recipe, fish salad, mediterranean, paddlefish, quick and easy, salad

Prep Time: 5

Cook Time: 15

Marinating Time: 15

Total Time: 35

Servings: servings

Author: Jeff Benda

Ingredients

Marinated Fish

8 ounces boneless, skinless fish fillets, 1 to 1 ½ inches thick
2 Tablespoons olive oil
½ teaspoon kosher salt
½ teaspoon black pepper
½ teaspoon garlic powder
1 teaspoon dried oregano leaves

Salad Dressing

3 Tablespoons extra-virgin olive oil
1 ½ Tablespoons red wine vinegar
½ teaspoon dried oregano leaves
½ teaspoon kosher salt
¼ teaspoon black pepper
¼ teaspoon garlic powder

Salad

1 head of green leaf lettuce or romaine lettuce, chopped (about 3 cups)
1 cup cherry tomatoes
½ English cucumber, sliced into ¼-inch-thick half-moons
½ cup thinly sliced red onion
½ cup pitted kalamata olives, plus 2 tablespoons of the juice from the jar
½ 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.