Mediterranean Diet Whitefish Salad

Bright, fresh, and bursting with flavor, this Mediterranean Diet Whitefish Salad is a light yet satisfying dish that's perfect for a healthy lunch or dinner. Featuring tender flakes of whitefish like cod, haddock, or halibut, this recipe is paired with a vibrant mix of cherry tomatoes, crisp cucumber, and tangy capers. Enhanced with a drizzle of extra virgin olive oil, a splash of freshly squeezed lemon juice, and herby notes of parsley and dill, this salad epitomizes the best of Mediterranean cuisine. Ready in just 25 minutes, it’s a quick and wholesome meal that’s as nourishing as it is delicious. Enjoy it chilled for a refreshing, make-ahead option packed with nutritious ingredients and heart-healthy fats.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

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

Directions

Step 1

Preheat a nonstick skillet over medium heat and drizzle 1 tablespoon of olive oil.

Step 2

Season the whitefish fillet with a pinch of salt and pepper on both sides.

Step 3

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.

Step 4

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.

Step 5

Once the fish has cooled, flake it gently into smaller pieces using a fork. Be careful to remove any bones, if present.

Step 6

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.

Step 7

Toss the salad gently to combine all ingredients, ensuring the fish holds its shape.

Step 8

Serve immediately or chill in the refrigerator for 20-30 minutes before serving for enhanced flavor.

Nutrition Facts

Serving size	(1034.2g)

Amount per serving	% Daily Value*
Calories	881.1

Total Fat 47.6g	0%
Saturated Fat 7.0g	0%
Polyunsaturated Fat g
Cholesterol 225mg	0%
Sodium 3039.3mg	0%
Total Carbohydrate 26.4g	0%
Dietary Fiber 6.0g	0%
Total Sugars 12.7g
Protein 94.9g	0%

Vitamin D 900IU	0%
Calcium 196.7mg	0%
Iron 3.9mg	0%
Potassium 2368.0mg	0%

*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.

Source of Calories

Fat: 46.9%

Protein: 41.5%

Carbs: 11.6%