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Mediterranean Salmon

Delicious Mediterranean Salmon with Fresh Salad Delight

A quick and healthy Mediterranean salmon recipe that combines rich flavors and vibrant ingredients, perfect for any meal.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salmon
  • 4 fillets Salmon Fillets Choose fresh or frozen wild-caught for optimal flavor and health benefits.
  • 2 tablespoons Fresh Oregano This aromatic herb enhances the dish; substitute with fresh thyme or dill for a different profile.
  • 2 cloves Garlic Fresh cloves bring a savory punch; garlic powder is a suitable alternative if needed.
  • 2 tablespoons Extra Virgin Olive Oil Rich and healthy, this oil adds depth; feel free to substitute with avocado oil.
  • 2 tablespoons Lemon Juice Brightens every bite; always opt for fresh lemons, reserving bottled juice as a last resort.
  • 1 teaspoon Kosher Salt Essential for seasoning; try sea salt for an upscale heft.
  • 1 teaspoon Black Pepper Essential for seasoning; try freshly cracked pepper.
For the Fresh Topping
  • 1 cup Cherry Tomatoes Offers sweet acidity to balance the dish; diced regular tomatoes work in a pinch if preferred.
  • 1/2 cup Green California Ripe Olives These add a briny depth; Kalamata olives provide a great alternative.
  • 1 cup English Cucumber Refreshing crunch that adds texture; substitute with zucchini or omit if you desire.
  • 1/4 cup Fresh Parsley Enhances both flavor and freshness; cilantro can be used if you enjoy its profile.
  • 1/4 cup Fresh Basil Enhances both flavor and freshness; cilantro can be used if you enjoy its profile.
  • 1/2 cup Feta Cheese A tangy, creamy topping that elevates the dish; goat cheese or omitting works for dairy-free diets.

Equipment

  • Skillet
  • oven
  • mixing bowl
  • meat thermometer

Method
 

Instructions
  1. Prepare the Salmon: Start by coating your salmon fillets with fresh oregano, minced garlic, extra virgin olive oil, freshly squeezed lemon juice, kosher salt, and black pepper.
  2. Choose Cooking Method: Pan-Fry: Heat a skillet over medium-high heat, add olive oil, and lay the salmon skin-side down. Cook for 5 minutes, then carefully flip and cook for an additional 2-3 minutes until golden and flaky. Bake: Preheat your oven to 425°F (220°C). Line a sheet pan with parchment paper, place the salmon on it, and bake for 12-14 minutes, or until it flakes easily with a fork.
  3. Make the Topping: In a mixing bowl, combine cherry tomatoes, sliced green olives, diced cucumber, chopped parsley, basil, crumbled feta, a drizzle of olive oil, and a pinch of salt and pepper. Toss well to blend the flavors.
  4. Serve: Once cooked, transfer the salmon to a serving platter and generously top it with your vibrant Mediterranean mixture.

Nutrition

Serving: 1filletCalories: 350kcalCarbohydrates: 10gProtein: 30gFat: 20gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 12gCholesterol: 70mgSodium: 400mgPotassium: 700mgFiber: 2gSugar: 2gVitamin A: 500IUVitamin C: 15mgCalcium: 150mgIron: 2mg

Notes

Use fresh ingredients for the best flavor. Customize toppings to your taste preferences.

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