Mediterranean Salmon Salad With Barley
This Mediterranean Salmon Salad With Barley is the kind of meal that checks every box. It’s fresh, filling, packed with texture, and built with real ingredients that actually satisfy. You get flaky salmon, chewy barley, crisp vegetables, and a bright lemony yogurt dressing in every bite!
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I love this Mediterranean Salmon Salad With Barley in the spring when everything starts leaning lighter and fresher, but you still want something that holds up. It’s perfect for using leftover salmon, or you can bake it fresh in minutes. The barley gives it substance, the vegetables keep it crisp, and that dill yogurt dressing ties it all together without making it heavy.
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This easy salmon salad recipe is packed with protein and all sorts of good-for-you things, but don’t tell anyone I said so. It tastes so much richer than it actually is!
It’s perfect for meal prepping (just eat within 2-3 days of cooking the salmon), and it’s the kind of entree salad that’s perfect for Easter brunch, or anytime you want a 1-dish meal that ticks all the boxes.
Ingredients
Salmon
- Salmon fillets – Try to use even-sized pieces so they cook at the same rate.
- Olive oil – You can swap it with canola or vegetable oil if that’s what you have.
- Kosher salt – Use kosher or flaky salt for better control.
- Fresh ground black pepper – Freshly cracked gives better flavor than pre-ground.
- Lemon wedges – Fresh lemon is best. Bottled won’t have the same brightness.
Barley Salad
- Dry barley – This yields about 1½ cups cooked. Pearled barley cooks faster than hulled.
- Water – You can use broth for extra flavor if you want.
- Salt – Adjust depending on how salty your broth is if using.
- Feta cheese – I buy bagged pre-crumbled feta for dishes like this. Yes, I know this is a shortcut but in a salad, it’s just fine.
- Cucumber – English cucumber works best if you want fewer seeds.
- Grape tomatoes – Cherry tomatoes are a direct swap.
- Bell pepper – Any color works. Red or yellow are sweeter.
- Red onion – If it’s too sharp, soak it briefly in cold water.
- Radish – Don’t skip squeezing or the salad gets watery.
- Pistachios – Almonds or walnuts work if needed.
- Dill – Use fresh dill for the best flavor. Skip it if you don’t like it and use parsley or chives instead.
Yogurt Dressing
- Greek yogurt – Use plain Greek yogurt. Regular yogurt will make the dressing too watery.
- Fresh lemon juice – Fresh only. Bottled won’t taste the same.
- Olive oil – Canola or vegetable oil works fine here if you want something more neutral.
- Honey – Maple syrup works if you want a different sweetness.
- Dill – Finely chopped. Same rule here, fresh only or swap herbs.
- Salt and pepper – Adjust to taste.
How To Make Mediterranean Salmon Salad With Barley
Scroll down for the full recipe card with exact measurements and printable instructions.
Simmer the barley with water and salt for 25–30 minutes until tender, then drain any excess liquid and spread it out on a tray to cool completely. I like spreading it out instead of leaving it in a pile so it cools faster and doesn’t steam itself soft.
Preheat the oven to 400°F so it’s fully hot before the salmon goes in, which helps it cook evenly instead of drying out.
Rub the salmon with olive oil and season with salt and pepper, making sure to coat the surface evenly so every bite is seasoned. Bake the salmon on a parchment-lined surface for 10–12 minutes until just cooked through, then let it rest briefly so the juices settle, and it stays flaky.
Chop the cucumber, tomatoes, bell pepper, and red onion into small, even pieces using a vegetable chopper to save time and keep everything uniform so you get a balanced bite every time.
Grate the radish and squeeze it dry using a citrus squeezer or pressing it firmly in a clean towel so it adds crunch without watering down the salad.
Combine the cooled barley, chopped vegetables, pistachios, and dill in a large bowl, making sure the barley is fully cool so it doesn’t soften the vegetables.
Whisk together the Greek yogurt, lemon juice, olive oil, honey, dill, salt, and pepper until smooth using a small whisk or mini emulsifier to get a creamy, lump-free dressing.
Toss the salad with just enough dressing to lightly coat everything, using salad tongs to gently mix without crushing the ingredients so it stays light and textured.
Flake the salmon into large pieces or leave it whole, then add it on top of the salad. Finish with a squeeze of fresh lemon just before serving to brighten all the flavors and bring everything together.
Chef Jenn’s Recipe Notes
- Let the barley cool completely before mixing or it’ll soften the vegetables and dull the texture. I run it under cold water, like pasta, to chill it down first.
- There’s some chopping in this recipe, but I use my handy vegetable chopper to make short work of all the veggies.
- Flake the salmon and fold it in gently at the end. You want to see big flakes of salmon in the dish.
Other Ways to Make This
Grilled Salmon
Cook over medium heat for about 4–5 minutes per side for a slightly smoky flavor.
Air Fryer Salmon
Cook at 390°F for 7–9 minutes, depending on thickness.
Use Leftover Salmon
Skip cooking entirely and flake in chilled or room temperature salmon at the end.
Make It A Meal
Start with something simple like hummus with warm pita or a handful of olives to keep the Mediterranean flavors going. On the side, a light vegetable soup or even roasted asparagus works well without competing with the salad. For dessert, keep it fresh with fruit and a drizzle of honey or something small and sweet like a piece of baklava.
Storage
Store the barley salad and salmon separately if possible so everything keeps its texture. The salad will keep in the fridge for up to 3 days, but hold back some dressing and refresh it before serving. The salmon is best within 2 days and can be served cold or gently reheated.
Yes, just keep the dressing separate and toss before serving so everything stays crisp.
Barley has a chewier texture and holds up better to dressing, so the salad stays structured instead of soft.
You can, but fresh or leftover cooked salmon will give you better texture and flavor.
Pearl barley is the better choice here because it cooks faster and has a softer, more approachable texture that works well in salads. Pot (hulled) barley is more whole and nutty, but it takes longer to cook and stays quite firm, which can feel a bit too chewy in this kind of dish. If you use pot barley, plan for a longer cooking time and make sure it’s fully tender before adding it to the salad.
Mediterranean Salmon Salad With Barley
Ingredients
Salmon
- 2 salmon fillets 4–6 ounces each
- 1 teaspoon olive oil
- Kosher salt
- Fresh ground black pepper
- Lemon wedges for serving
Barley Salad
- ½ cup dry barley
- 1½ cups water
- ½ teaspoon salt
- 1 cup feta cheese crumbled
- ½ cup cucumber diced small
- ½ cup grape tomatoes halved
- ⅓ cup bell pepper finely chopped
- ¼ cup red onion very finely chopped
- ¼ cup radish grated and squeezed dry
- ¼ cup pistachios roughly chopped and toasted
- 2 tablespoons fresh dill chopped
Yogurt Dressing
- ½ cup Greek yogurt
- 2 tablespoons fresh lemon juice
- 1 tablespoon olive oil
- 1-2 teaspoons honey
- 1-2 tablespoons fresh dill finely chopped
- Salt and pepper to taste
Instructions
- Simmer the barley with water and salt in a small saucepan for 25–30 minutes until tender, then drain any excess liquid and spread it out to cool.
- Preheat the oven to 400°F.
- Rub the salmon with olive oil and season with salt and pepper.
- Bake the salmon on a parchment-lined sheet for 10–12 minutes until just cooked through, then let it rest briefly.
- Combine the cooled barley, cucumber, tomatoes, bell pepper, red onion, grated radish, pistachios, and dill in a large bowl.
- Whisk together the Greek yogurt, lemon juice, olive oil, honey, dill, salt, and pepper until smooth.
- Toss the salad with just enough dressing to lightly coat so it stays bright and not heavy.
- Top with the salmon, finish with a squeeze of lemon, and serve.
Video
Notes
Chef Jenn’s Recipe Notes
- Let the barley cool completely before mixing or it’ll soften the vegetables and dull the texture. I run it under cold water, like pasta, to chill it down first.
- There’s some chopping in this recipe, but I use my handy vegetable chopper to make short work of all the veggies.
- Flake the salmon and fold it in gently at the end. You want to see big flakes of salmon in the dish.
Nutrition
A Note on Nutritional Information
Nutritional information for this recipe is provided as a courtesy and is calculated based on available online ingredient information. It is only an approximate value. The accuracy of the nutritional information for any recipe on this site cannot be guaranteed.
