Mediterranean Diet Whitefish Salad
Bright, fresh, and bursting with coastal flavors, this Mediterranean Diet Whitefish Salad is a nourishing dish that’s as vibrant as it is healthy. Perfect for a light lunch or a flavorful appetizer, this recipe combines tender, flaked whitefish fillets with crisp vegetables like cucumber and cherry tomatoes, briny capers, and fragrant herbs including parsley and dill. A drizzle of extra virgin olive oil and freshly squeezed lemon juice ties it all together for a zesty finish. Quick and easy to prepare in under 30 minutes, this salad offers a protein-packed, gluten-free option inspired by the heart-healthy Mediterranean diet. Serve it chilled or enjoy it immediately for a taste of the Mediterranean that’s perfect for any season!
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Recipe Information
Ingredients
- 450 grams whitefish fillet (such as cod, haddock, or halibut)
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice, freshly squeezed
- 0.5 medium red onion, finely diced
- 1 small English cucumber, diced
- 200 grams cherry tomatoes, halved
- 2 tablespoons capers, drained
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh dill, chopped
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper, freshly ground
Instructions
Preheat a nonstick skillet over medium heat and drizzle 1 tablespoon of olive oil.
Season the whitefish fillet with a pinch of salt and pepper on both sides.
Cook the fillet in the skillet for 4-5 minutes per side, or until it is fully cooked and flakes easily with a fork. Remove from the skillet and let it cool.
While the fish is cooling, prepare the salad base: In a large mixing bowl, combine the diced red onion, cucumber, halved cherry tomatoes, capers, parsley, and dill.
Once the fish has cooled, flake it gently into smaller pieces using a fork. Be careful to remove any bones, if present.
Add the flaked whitefish to the salad bowl, drizzle with the remaining olive oil and lemon juice, and sprinkle with sea salt and black pepper.
Toss the salad gently to combine all ingredients, ensuring the fish holds its shape.
Serve immediately or chill in the refrigerator for 20-30 minutes before serving for enhanced flavor.
Nutrition Facts
Calories |
881 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.6 g | 61% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 225 mg | 75% | |
| Sodium | 3039 mg | 132% | |
| Total Carbohydrate | 26.4 g | 10% | |
| Dietary Fiber | 6.0 g | 21% | |
| Total Sugars | 12.7 g | ||
| Protein | 94.9 g | 190% | |
| Vitamin D | 22.5 mcg | 112% | |
| Calcium | 197 mg | 15% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 2368 mg | 50% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
