Grilled Salmon Cucumber Yogurt Lemon Salad
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
Juicy grilled salmon over crisp cucumber with a tangy lemon yogurt dressing — a filling, low-calorie protein salad for fat loss.
A plate that tastes like summer and eats like a serious meal. We grill salmon until it flakes, lay it over cool, crisp cucumbers, and finish with a lemony yogurt dressing that ties everything together. Light on calories, generous on flavor, done in minutes.
🥄 Ingredients
- 🫗 1 (120g) salmon fillet, skin on
- 🫗 1/2 English cucumber, thinly sliced
- 🫗 1/2 cup (120g) nonfat Greek yogurt
- 🫗 1/2 lemon, juiced and zested
- 🫗 1 tablespoon fresh dill, chopped
- 🫗 1 clove garlic, minced
- 🫗 1 teaspoon olive oil
- 🫗 Salt and black pepper, to taste
- 🫗 1 cup leafy greens (optional)
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Pat the salmon dry and season both sides with salt and pepper.
Heat the olive oil in a grill pan over medium-high heat. Cook the salmon skin-side down for 4-5 minutes, then flip and cook 2-3 minutes more until just opaque.
Meanwhile, mix the Greek yogurt with the lemon juice, zest, garlic, dill, salt and a little water to loosen it.
Arrange the cucumber (and leafy greens) on a plate and drizzle lightly with a spoonful of the dressing.
Flake the warm salmon on top and spoon over the remaining yogurt sauce.
Serve immediately.
⚠️ Common Mistakes
- ✕
Leaving the salmon on the grill too long, which dries it out and kills the omega-3 benefits.
- ✕
Cooking skin-side up first, which causes sticking and uneven searing.
- ✕
Watering down the dressing too much, making the salad soggy.
🔄 Variations
Swap salmon for grilled trout or sea bass.
Add sliced radishes or cherry tomatoes for crunch.
Replace dill with fresh mint for a brighter finish.
🧊 Storage
- 📦
Best served fresh, with the dressing on the side.
- 📦
Keep the salmon and dressing separate in the fridge for up to 2 days.
💡 Chef Tips
Tip 1: Remove the salmon from the pan at 125°F (52°C) internal temperature for moist flakes.
Tip 2: Strain the yogurt or use extra-thick Greek yogurt for a creamier dressing.
Tip 3: Slice the cucumber paper-thin with a mandoline for a more refined plate.
❓ FAQ
Is this salad good for fat loss? Yes
it keeps calories around 380 while delivering 37g of protein and healthy omega-3 fats.
Which salmon should I use? Wild-caught sockeye or a sustainably farmed fillet both work well.
Can I eat it cold? Yes, cooked salmon keeps well; make the salad up to a day ahead and add the dressing just before serving.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →