Pan-Seared Salmon Salad with Butternut Squash, Farro and Pomegranate

Our pan-seared salmon salad is a satisfying, refreshing and light meal. The crispy salmon salad is full of heart healthy fats, protein, and fiber.

Salmon is a great weeknight dinner option because it’s quick to cook and packed with important nutrients. Combining a slightly bitter green like arugula with sweet pomegranates and butternut squash beautifully balances the flavors. If cooking fish at home sounds intimidating, don’t worry, we have a few key tips to share below! 

Eating Fish On The Mediterranean Diet

We encourage those following the Mediterranean diet to consume fish at least twice a week. Consuming fish twice per week is also recommended by the Dietary Guidelines for Americans and the American Heart Association. Salmon contains primarily unsaturated fatty acids which are heart healthy.

Health Benefits Of Salmon

Research indicates that consuming fatty fish a few times per week is associated with lower risk of heart disease. Fish like salmon, cod, and sardines are all high in omega-3 fatty acids. Omega-3s are anti-inflammatory compounds that are linked to lower rates of cardiovascular diseases, stroke and other health conditions. Try adding our seared salmon salad to your dinner plans this week!

What You Will Need For Our Pan-Seared Salmon Salad with Arugula

Salmon Salad: 

  • Salmon filets
  • Olive oil 
  • Salt and pepper 
  • Farro
  • Chicken or vegetable broth
  • Butternut squash
  • Walnuts
  • Arugula
  • Pomegranate arils 

Dressing Options:

Citrus Vinaigrette 

  • Dijon mustard
  • Apple cider vinegar
  • Balsamic vinegar
  • Orange juice
  • Lemon juice
  • Olive Oil

Shallot Vinaigrette

  • White wine vinegar
  • Shallots, minced
  • Maple syrup
  • Dijon mustard
  • Salt & pepper
  • Olive oil

Tips For The Best Pan-Seared Salmon

  • Season the salmon a few minutes ahead of time, allowing your salmon to come to room temperature. This will ensure that the salmon cooks evenly throughout giving you the perfect flakey filet. 
  • When heating your skillet, make sure the pan and oil are well heated. A well-heated pan and using sufficient oil will help prevent the salmon from sticking. 
  • Setting a timer while the salmon cooks will avoid over-cooking or dryness in the salmon. The salmon only cooks for three minutes on each side which will go by quicker than you expect!
Fully Mediterranean logo
Pan Seared Salmon Salad with Butternut Squash and Farro
Crispy salmon filet served over farro and arugula salad.
Course Dinner, Lunch, Main Course, Salad
Servings 4 servings
Cuisine Mediterranean Diet


  • Baking sheet
  • Large skillet
  • Large salad bowl
  • Non-stick pot



  • 4 Salmon filets
  • Olive oil
  • Salt and pepper


  • 1 cup farro
  • Chicken or vegetable broth
  • 3 cups cubed butternut squash or your favorite winter squash
  • 1 Tablespoon olive oil
  • Salt and pepper
  • ½ cup walnuts toasted and chopped
  • 5 oz arugula or your favorite greens
  • ½ cup pomegranate arils

Citrus Vinaigrette Dressing – Option 1

  • 1 Tablespoon dijon
  • 1 Tablespoon apple cider vinegar
  • 1 teaspoon balsamic vinegar
  • 2 Tablespoons fresh orange juice
  • 1 teaspoon fresh lemon juice
  • ¼ teaspoon kosher salt
  • ¼ cup olive oil

Shallot Vinaigrette Dressing – Option 2

  • 3 Tablespoons white wine vinegar
  • 2 Tablespoons shallots minced
  • 2 teaspoons maple syrup
  • 1 teaspoon dijon mustard
  • ½ teaspoon kosher salt
  • Freshly ground pepper
  • 6 Tablespoons olive oil


  • Preheat oven to 400°F. Line a baking sheet with parchment paper and set aside.
  • Cook farro according to directions using chicken or vegetable stock. Drain and set aside.
  • Toss the butternut squash with 1-2 tablespoons of olive oil, salt and pepper. Place on the prepared baking sheet and roast for 20 minutes or until squash is tender. Remove from the oven and set aside to cool.
  • While the squash and farro are cooking, sear the salmon. Place salmon on a plate, season with salt and pepper and allow to come up to room temperature for about 10 minutes.
  • Place olive oil in a heavy-bottomed skillet and heat over medium heat for a couple of minutes. Sear salmon flesh-side down for 3 minutes, until golden brown and crispy. Flip the salmon over and continue to cook for an additional 3 minutes or until desired doneness. Place salmon on a plate.
  • Make your dressing: Combine all the ingredients in a jar and shake to combine. Set aside.
  • Make the salad: place farro, squash, toasted walnuts and arugula in a large salad bowl. Drizzle with the dressing and toss. Divide salad between plates. Place salmon on top of salad and sprinkle with pomegranate arils and a drizzle of dressing.
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