Barley and Salmon Salad
- Energy Kcal 541
- Carbohydrates g 47.3
- of which sugars g 4.9
- Protein g 25.8
- Fats g 27.6
- of which saturated fat g 7.01
- Fiber g 7.5
- Cholesterol mg 36
- Sodium mg 649
- Difficulty: Easy
- Prep time: 15 min
- Cook time: 25 min
- Serving: 4
- Cost: Average
PRESENTATION
Barley and salmon salad? It totally shines in Italy when the weather warms up. Really, folks along those beautiful coastlines can’t get enough of this barley salad. It's not just about the fresh taste—it's those colorful veggies and salmon chunks that do it. And you know, compared to rice salad, barley is tender and holds up well. It's got that nice, nutty flavor. Italians—who love simple, genuine stuff—really love this salmon salad. I mean, you get these bright, crisp veggies like tomatoes, peppers, and cucumbers mixed with aromatic herbs like parsley or basil. Makes it feel so so light and refreshing. Perfect for beach picnics or quick lunches when the sun's out.
Here's the thing: For anyone looking for healthy eating, this barley and salmon salad is spot on. Barley’s a staple in whole grain recipes and absorbs flavors without getting soggy. Seriously good choice if you want a healthy grain salad that’s delicious. And people swap the salmon for other seafood or go vegetarian—which is great, showing off its versatility. Italians love how you can keep it simple yet end up with something really delicious and moist, thanks to that perfect combo of barley and salmon.
No fancy tricks here—just fresh ingredients, a drizzle of olive oil, maybe a squeeze of lemon for that tangy brightness. It’s ideal for a quick dinner or a laid-back seaside lunch. And honestly, it always feels like the right choice when you crave something both light and satisfying. Whether chilled or at room temperature, this seafood salad makes you wish summer would stick around longer. So, grab a plate and enjoy a taste of the coast—bringing all those sunny vibes to your table with every bite.
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INGREDIENTS
- Pearl barley 1 ¼ cup (240 g)
- Salmon steaks 10.6 oz (300 g)
- Avocado 5.3 oz (150 g)
- Fennel 3.2 oz (90 g) - with fronds
- Spinach 0.8 cup (25 g)
- Extra virgin olive oil to taste
- Fine salt to taste
- Black pepper to taste
- for the yogurt sauce
- Greek yogurt 1 cup (250 g)
- Extra virgin olive oil 0.7 tbsp (10 g)
- Oranges 1
- Fine salt to taste
- Black pepper to taste
How to prepare Barley and Salmon Salad
To prepare the barley and salmon salad, first rinse the barley under running water 1, then cook it in boiling water 2 for 20 minutes or as indicated on the package. While the barley is cooking, prepare the accompanying sauce: place the yogurt in a bowl, season with the grated zest of an orange 3
and add the juice as well 4, salt 5, and pepper. Remove the fronds from the fennel 6
and chop them finely 7, then slice the fennel 8 and set aside. Flavor the yogurt sauce with the fennel fronds 9
and olive oil 10, mix and set aside. Meanwhile, the barley will have finished cooking, drain it and let it cool in a bowl 11. Once the barley is cool, add the washed and dried baby spinach and the sliced fennel 12.
Now prepare the salmon: remove the bones with tweezers 13, then heat the olive oil in a pan 14, place the salmon fillets, salt, pepper 15, and cook them for 2 minutes on one side and 1 minute on the other.
Once cooked 16, transfer the salmon to a plate and cut it into small pieces 17. Add the salmon pieces to the barley salad 18.
Now handle the avocado: cut it in half (19-20), remove the pit, and score the flesh by making horizontal and vertical cuts 21:
this way you'll obtain squares to add to the preparation 22. One last touch of flavor is missing: the orange sauce prepared earlier 23. The barley and salmon salad is ready to be enjoyed 24.