Mango Salmon Salad with Feta (and Yoghurt Dressing)
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Juicy mango, flaky salmon, and tangy feta come together in this mango salmon feta salad, paired with cherry tomatoes and a creamy yoghurt dressing. The salmon salad can be served with leafy greens to bulk it out, or you can top it on some roasted potatoes for something a little different. Note - ingredients can be approximate and adjusted to preferences.
Ingredients
Ingredients
- 200 g (4 cups) leafy greens, washed & dried
- 500 g (1 lb) cooked salmon , see note 1 for cooking salmon
- 100 g (3 ½ oz) feta, crumbled, not marinated
- 250 g (1 ½ cups) cherry tomatoes, halved
- 150 g (5 oz) bell pepper , (capsicum), approx.1, diced
- 250 g (9 oz) mango, approx.1, skin removed and diced (see note 2 for cutting tips)
Dressing - see the Creamy Balsamic Recipe for more information
- 80 g (½ cups) Greek yoghurt, plain
- 30 ml (2 tablespoon) balsamic vinegar
- 60 ml (¼ cups) orange juice, approx.1 orange
- 5 g (1 tablespoon) orange zest , approx.1 orange
- 1 garlic clove, minced
- 3 g (1 teaspoon) oregano, dried
- Salt and pepper, to taste
Instructions
Prepare Ingredients
- Wash and dry 200 g (4 cups) leafy greens - preferably with a salad spinner if meal prepping.
- Slice 250 g (1 ½ cups) cherry tomatoes in half. Thinly slice or dice: 150 g (5 oz) bell pepper . Remove skin of 250 g (9 oz) mango and thinly slice.
- Flake 500 g (1 lb) cooked salmon and break up 100 g (3 ½ oz) feta
Prepare Sauce
- Mince 1 garlic clove and mix together with 80 g (½ cups) Greek yoghurt, 30 ml (2 tablespoon) balsamic vinegar, 60 ml (¼ cups) orange juice, 5 g (1 tablespoon) orange zest , 3 g (1 teaspoon) oregano and Salt and pepper. If making ahead, store this separately.
Assemble
- In a large bowl, layer 200 g (4 cups) leafy greens as the base and add 150 g (5 oz) bell pepper , 250 g (1 ½ cups) cherry tomatoes, and 250 g (9 oz) mango . Top with the 500 g (1 lb) cooked salmon and 100 g (3 ½ oz) feta
- Drizzle sauce over the salad and serve immediately.
Notes
Note 1 - Salmon
For uncooked salmon, season with salt and pepper and sear in a pan over medium heat with olive oil for 3–4 minutes per side until cooked through (the colour will change up the side. It should get approx. half way before flipping). Let cool slightly, then flake into chunks.
Note 2 - Cutting mango
To cut a mango slice off the two cheeks along each side of the pit (you'll know where this is from the dot at the top of the long end of the mango.
Option 1: Score the flesh of each cheek in a crisscross pattern without cutting through the skin, then invert the skin to pop out the cubes. Use a knife or spoon to scoop the mango cubes into your salad. For extra precision, remove the skin from the pit then trim any remaining flesh from the pit and dice it.
Option 2: You can peel a mango with a glass (you'll want a thick opening) by slicing off the two cheeks along each side of the pit. Take one cheek and slide the edge of a sturdy glass between the mango flesh and the skin, pushing gently while holding the glass steady. The mango flesh will separate easily and fall into the glass. Repeat with the other cheek, then dice the mango as needed for your salad. This method is quick, mess-free, and leaves you with perfectly peeled mango pieces!
You can also use canned or frozen mango if mango is not in season.
Storage
Store salad ingredients separately from the sauce. Preferably, store the greens in a separate container again, lined with a paper towel. Cooked salmon can be stored for up to 3 days after being cooked.
Nutrition
Calories: 181kcalCarbohydrates: 12gProtein: 17gFat: 7gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gCholesterol: 46mgSodium: 201mgPotassium: 654mgFiber: 2gSugar: 8gVitamin A: 3002IUVitamin C: 69mgCalcium: 135mgIron: 2mg
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