Middle Eastern Salmon Salad with Bulgur Wheat

This salmon salad is a fresh, vibrant mix of roasted vegetables, flaky salmon, and a lemony bulgur wheat salad—all topped with crunchy pomegranate seeds. It’s a satisfying and healthy dish packed with flavor, perfect for fans of Mediterranean and Middle Eastern cuisine.

A Fresh Take on Salmon Salad

Inspired by bold Middle Eastern spices and the principles of the Mediterranean diet, this recipe is a celebration of color, texture, and nutrition. Roasted salmon and cauliflower pair beautifully with nutty bulgur, fresh herbs, and a zingy tahini or lemon dressing. This recipe is perfect for healthy lunches or dinners.

Scroll down for step-by-step photos, helpful tips, and fun flavor variations!

Jump to:

• Ingredients You’ll Need
• What is Sumac?
• When Are Pomegranates in Season?
• How to Make This Middle Eastern Salmon Salad
• Tips for Perfectly Cooked Salmon
• How to Customize Your Salmon Salad
• Mediterranean Flavor Variations
• How to Cater for Guests with Dietary Needs
• What to Serve with This Middle Eastern Salmon Salad
• Middle Eastern Salmon Salad Wine Pairings
• Make Ahead and Storage Instructions
• Join Our Newsletter
• FAQ's
• More Middle Eastern Recipes
• Middle Eastern Salmon Salad with Bulgur Wheat

Ingredients You’ll Need

For the Salmon:

• Salmon fillets – Rich in omega-3s and high-quality protein. Learn more about salmon nutrition.
• Cauliflower and red onion – Roast beautifully and soak up the spices.
• Olive oil – A heart-healthy fat essential in Mediterranean cooking.
• Ground cumin, coriander, and sumac – These warm, tangy spices are key to the Middle Eastern flavor profile.
• Salt and pepper – For balance and seasoning.

For the Bulgur Wheat Salad:

• Cooked bulgur wheat – A whole grain base that’s nutty and fiber-rich. (See our post: How to Cook Bulgur Wheat)
• Chickpeas – Add plant-based protein and creaminess.
• Cucumber – Brings crunch and freshness.
• Fresh mint, parsley, and dill – Lift the salad with brightness.
• Lemon zest and juice – Adds acidity and zing.
• Olive oil – Helps marry all the flavors.
• Pomegranate seeds – A sweet-tart finishing touch.

See the recipe card for quantities

What is Sumac?

Sumac is a deep red spice made from dried and ground berries of the sumac shrub. Its tangy, lemony flavor adds brightness without actual citrus. Common in Middle Eastern cooking, it’s delicious on salads, roasted meats, and dips like hummus. 

In this salmon salad, it brings a citrusy punch to both the fish and the vegetables. 

Best substitutes for sumac include lemon zest, vinegar, lemon pepper or a mix of paprika and lemon juice.

Looking to add it to your pantry? 👉 You can buy high-quality sumac here.

When Are Pomegranates in Season?

For the best flavor, try making this salmon salad in fall or early winter when pomegranates are at their peak. 

Want to learn more about when your favorite fruits and veggies are in season? Check out the USDA's Seasonal Produce Guide.

How to Make This Middle Eastern Salmon Salad

Tested in our kitchen and loved by our readers—this recipe is simple yet impressive.

• Preheat the oven to 400°F (200°C) and line a large sheet pan with parchment paper.
• Prepare the cauliflower and onion: Toss with olive oil, half the cumin, coriander, sumac, salt and pepper. Spread on the sheet pan.
• Roast the vegetables for 20 minutes until they start to brown.

• Add the salmon: Rub with remaining spices and olive oil. Season with salt and pepper.
• Finish roasting for 10-12 minutes or until the salmon is just cooked. Flake into chunks.

Chef Tip: Remove salmon when the thickest part reaches 120–125°F (49–52°C). It will continue to cook slightly from residual heat.

• Combine cooked bulgur, chickpeas, cucumber, herbs, lemon, and olive oil.

Chef Tip: Make sure the bulgur is cooled to room temperature before mixing with herbs—this keeps the herbs fresh and vibrant.

• Assemble the salad: Layer salmon and roasted veggies on the bulgur salad.
• Dress with olive oil and lemon, or try our Lemon Garlic Dressing or Tahini Yogurt Dressing.
• Garnish with pomegranate seeds and herbs. Serve and enjoy!

Tips for Perfectly Cooked Salmon

If you're not roasting, you can also grill or pan-sear the salmon for great results.

• Grilling adds smoky depth. Brush salmon with olive oil and grill skin-side down over medium heat for 3–5 minutes per side.
• Pan-searing gives a crisp crust. Heat a cast iron or nonstick pan over medium-high heat with a little oil. Cook salmon skin-side down for 3–5 minutes, then flip and cook another 2–3 minutes.

Internal temperature guidelines: Perfectly cooked salmon should be opaque on the outside and just translucent in the center. For wild salmon, aim for 120°F (49°C); for farmed, 125°F (52°C). 

Here's a quick doneness guide for Salmon

• Rare: 110°F (43°C)
• Medium-rare: 120–125°F (49–52°C)
• Medium: 130–135°F (54–57°C)
• Well done: 155–160°F (68–71°C) 

Learn more about ideal doneness for salmon here.

How to Customize Your Salmon Salad

Short on ingredients or looking to change things up? This salad is super flexible—here are some easy ways to make it your own:

• Different Seasoning: Swap out the cumin and coriander for za’atar or Italian seasoning to shift the flavor profile.
• Different Protein: Try grilled or roasted chicken, shrimp, or even falafel as a plant-based protein option.
• Different Grain: Use cooked quinoa, couscous, or even farro for a different texture and flavor.
• Different Veggies: Add roasted eggplant, bell peppers, or even cherry tomatoes for more variety and color.
• Different Dressing: Drizzle with pomegranate molasses for sweetness or try our  Lemon Garlic Dressing.
• Add Crunch: Sprinkle toasted pine nuts, slivered almonds, or crispy chickpeas on top just before serving.
• Add Heat: Add a pinch of cayenne, chopped fresh chili, or a swirl of harissa for a kick of heat.

Mediterranean Flavor Variations

For a Mediterranean salmon salad, season the salmon with Italian seasoning instead of Middle Eastern spices. Swap the cauliflower for roasted red peppers, and add crumbled feta, Kalamata olives, and halved cherry tomatoes to the bulgur mix. Garnish with flat-leaf parsley and finish with a drizzle of our Greek vinaigrette for a bright, herbaceous twist.

How to Cater for Guests with Dietary Needs

Here are a few simple ways to adapt this recipe to suit a variety of dietary needs:

• Gluten-Free: Swap the bulgur for gluten-free grains like quinoa.
• Dairy-Free: Skip the yogurt-based dressing and use our Lemon Garlic Dressing for a dairy-free alternative.
• Vegan: Leave out the salmon and add roasted eggplant and extra chickpeas to boost plant-based protein.

What to Serve with This Middle Eastern Salmon Salad

This vibrant salad pairs beautifully with a range of Middle Eastern sides and Mediterranean favorites. Here are a few ideas to round out your meal:

• Flatbreads: Turkish flatbread, or warm pita for scooping up every bite.
• Condiments: Pickled red onions, Middle Eastern pickles, hummus, or a drizzle of tzatziki.
• Desserts: Turkish Delight Rose Ice Cream, Greek Yogurt Panna Cotta, Baklava, or a simple fruit platter with dates and figs.

Middle Eastern Salmon Salad Wine Pairings

These pairings highlight the bright herbs, warm spices, and citrusy notes in the salad.

• Sauvignon Blanc - A crisp white with zesty acidity that cuts through the richness of the salmon and complements fresh herbs beautifully.
• Assyrtiko - This Greek white wine brings a mineral edge and bright citrus notes that pair wonderfully with Middle Eastern flavors.
• Rosé - A dry rosé offers a juicy, fresh palate that balances the nuttiness of bulgur and richness of the fish.
• Chenin Blanc - Its versatility and lively acidity make it a solid match, especially if your salad has more lemony or herbal notes.
• Pinot Grigio - Light and refreshing, it’s an easy-going pairing that won’t overpower any flavors on your plate.

Make Ahead and Storage Instructions

• Make ahead instructions: Roast the salmon and vegetables, and prep the bulgur salad a day in advance. Store each component separately in airtight containers.
• Fridge: Leftovers will keep well in the fridge for up to 2 days. If possible, store the dressing separately and drizzle it on just before serving.
• Ways to Use Leftovers: Tuck the salad into a whole wheat wrap or pita, or serve it over leafy greens for a quick lunch bowl.
• Not Freezer Friendly: The fresh herbs, vegetables, and dressing don't freeze well, so enjoy this salad within a few days of making it.

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FAQ's

More Middle Eastern Recipes

This Middle Eastern Salmon Salad is the perfect blend of flavor, texture, and vibrant color. Healthy, hearty, and packed with herbs and spices—it’s sure to become a weeknight favorite.

Remember to pin  this recipe for later and don’t forget to tell us how it turned out in the comments below!

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The nutrition is an estimate only. It was calculated using Nutrifox, an online nutrition calculator.