Mediterranean Salmon
This Mediterranean Salmon recipe is a quick and delicious way to enjoy healthy fish with a vibrant, fresh topper. Perfect for a weeknight dinner or an elegant gathering, this dish combines flaky salmon with seasonal produce for a meal that’s both nutritious and visually appealing. Its simplicity and bold flavors make it a standout choice for any occasion.
Why You’ll Love This Recipe
- Quick Preparation: This dish comes together in just 15 minutes, making it ideal for busy evenings.
- Fresh Flavors: The combination of lemon, olives, and herbs creates a refreshing taste that brightens up your meal.
- Versatile Dish: Enjoy this Mediterranean salmon as a main course or serve it over a salad for a lighter option.
- Elegant Presentation: Topped with colorful vegetables and feta, this dish looks as good as it tastes.
- Healthy Ingredients: Packed with protein and healthy fats, it’s a wholesome choice for any diet.
Tools and Preparation
To make perfect Mediterranean salmon, you’ll need some essential kitchen tools. These will help you achieve the best results while minimizing prep time.
Essential Tools and Equipment
- Cast-iron skillet
- Fish spatula
- Medium bowl
- Measuring spoons
Importance of Each Tool
- Cast-iron skillet: This tool provides even heat distribution, ensuring your salmon cooks perfectly without drying out.
- Fish spatula: Its thin design allows you to flip delicate fish fillets easily without breaking them apart.
Ingredients
For the Salmon
- 4 5-6 ounce salmon fillets
- 2 tbsp chopped fresh oregano
- 3 garlic cloves (minced)
- 3 tbsp extra virgin olive oil + more for skillet
- Juice of one lemon
- Kosher salt
- Cracked black pepper
For the Mediterranean Topper
- 1 cup halved cherry tomatoes
- ⅔ cup green California ripe olives (pitted and halved)
- ½ English cucumber (diced)
- ¼ cup fresh chopped parsley
- 3 tbsp chopped fresh basil
- ½ cup crumbled feta cheese
- Cracked black pepper
- Olive oil
- Kosher salt
How to Make Mediterranean Salmon
Step 1: Season Salmon
In a medium bowl, add the salmon fillets. Sprinkle evenly with oregano, minced garlic, olive oil, and lemon juice. Mix together so the salmon fillets are well-coated. Then sprinkle each side of the fillets with kosher salt and cracked black pepper.
Step 2: Pan Fry
Heat your cast-iron skillet over medium-high heat. Add a drizzle of olive oil to coat the bottom of the pan. Once hot, place the salmon skin-side down in the skillet. Cook for about 5 minutes until golden brown. Using a fish spatula, gently flip the fillets and cook for an additional 2–3 minutes until cooked through.
Step 3: Prepare the Mediterranean Topper
While the salmon cooks, combine cherry tomatoes, green olives, diced cucumber, parsley, basil, crumbled feta cheese, and a drizzle of olive oil in a bowl. Season to taste with kosher salt and cracked black pepper. Mix thoroughly and set aside.
Step 4: Finish and Serve
Transfer the cooked salmon to a serving platter. Generously top each fillet with the prepared Mediterranean mixture before serving. Enjoy your healthy Mediterranean salmon with family or friends!
How to Serve Mediterranean Salmon
Serving Mediterranean salmon is a delightful experience that allows you to showcase the vibrant flavors of this dish. Whether it’s for a casual family dinner or an elegant gathering, here are some creative serving suggestions.
With a Side Salad
- A fresh green salad can complement the rich flavors of the salmon. Use mixed greens, cherry tomatoes, and a light vinaigrette.
Over Quinoa
- Serve the salmon over a bed of fluffy quinoa for added texture and nutrition. The nutty flavor pairs well with the Mediterranean toppings.
Accompanied by Grilled Vegetables
- Grilled zucchini, bell peppers, and asparagus add a smoky flavor that enhances the overall dish. Drizzle with olive oil for extra taste.
In Tacos
- For a fun twist, flake the salmon into tacos with corn tortillas, fresh avocado, and a sprinkle of lime juice.
With Couscous
- Light and fluffy couscous makes an excellent base for your Mediterranean salmon. Mix in some herbs and lemon zest for extra flavor.
As Part of a Platter
- Create a beautiful platter with olives, feta cheese, hummus, and pita bread alongside your salmon for a full Mediterranean feast.
How to Perfect Mediterranean Salmon
To achieve perfectly cooked Mediterranean salmon, follow these essential tips. They will help you elevate your dish to restaurant quality.
- Use Fresh Ingredients: Fresh salmon fillets provide the best flavor and texture. Look for wild-caught options whenever possible.
- Don’t Overcook: Aim for an internal temperature of 145°F. Overcooking can lead to dry fish; keep it flaky and tender.
- Marinate: Allow the salmon to marinate in olive oil, garlic, and lemon juice for at least 15 minutes before cooking to enhance flavor.
- High Heat Cooking: Cooking on medium-high heat helps to achieve a nice sear on the skin while keeping the inside moist.
- Experiment with Toppings: Feel free to mix in seasonal vegetables or different herbs depending on what’s available or in season.
- Garnish Strategically: A sprinkle of fresh herbs or extra feta just before serving adds color and freshness that elevate presentation.
Best Side Dishes for Mediterranean Salmon
Pairing side dishes with Mediterranean salmon can complete your meal beautifully. Here are some fantastic options that complement this dish well.
- Greek Yogurt Dip: A tangy yogurt dip seasoned with garlic and dill provides creaminess that balances the richness of the salmon.
- Roasted Potatoes: Crispy roasted potatoes seasoned with rosemary make for a hearty side that complements the flavors of the dish well.
- Sautéed Spinach: Quickly sautéed spinach with garlic offers a healthy side that pairs wonderfully with fish.
- Mediterranean Rice Pilaf: Flavored rice pilaf with olives and herbs is a perfect match that adds depth to your meal.
- Chickpea Salad: A refreshing salad made with chickpeas, cucumber, and lemon dressing adds protein and crunch.
- Herbed Couscous: Fluffy couscous tossed with parsley and mint adds lightness while absorbing any extra juices from the salmon.
- Roasted Cauliflower: Spiced roasted cauliflower adds an earthy flavor profile that complements the bright notes of your salmon.
- Pita Bread: Warm pita bread serves as great accompaniment for dipping into any leftover sauces or toppings from your plate.
Common Mistakes to Avoid
When preparing Mediterranean salmon, it’s easy to make a few common mistakes. Here are some tips to ensure your dish turns out perfectly every time.
- Skipping the seasoning: Not seasoning the salmon adequately can result in a bland dish. Always remember to season both sides generously with salt and pepper.
- Overcooking the salmon: Cooking salmon too long can dry it out. Aim for a cooking time of 7-10 minutes, depending on thickness, for tender, flaky results.
- Not using fresh herbs: Dried herbs may not provide the same flavor punch as fresh ones. Whenever possible, use fresh oregano, parsley, and basil for an aromatic topping.
- Neglecting the topper: The Mediterranean topper is crucial for flavor. Ensure you mix the ingredients well and allow them to sit for a few minutes before serving to meld the tastes together.
- Ignoring temperature: Starting with a cold pan can lead to uneven cooking. Preheat your skillet properly before adding the salmon for an even sear.
Storage & Reheating Instructions
Refrigerator Storage
- Store leftover Mediterranean salmon in an airtight container.
- It will remain fresh for up to 3 days in the refrigerator.
Freezing Mediterranean Salmon
- Freeze cooked salmon in a freezer-safe container or wrap tightly in plastic wrap.
- Properly stored, it can last up to 3 months.
Reheating Mediterranean Salmon
- Oven: Preheat to 350°F (175°C). Place salmon on a baking sheet and cover it with foil. Heat for about 10-15 minutes until warmed through.
- Microwave: Place salmon on a microwave-safe plate. Cover loosely and heat in short intervals of 30 seconds until heated through.
- Stovetop: Heat a skillet over medium heat with a drizzle of olive oil. Add salmon and cover, reheating for about 3-5 minutes until warmed through.
Frequently Asked Questions
Here are some frequently asked questions about Mediterranean salmon that may help clarify your cooking process.
What makes this Mediterranean Salmon recipe healthy?
Mediterranean Salmon is rich in omega-3 fatty acids from the fish and packed with antioxidants from fresh vegetables and herbs.
Can I use frozen salmon for this recipe?
Yes! Just ensure it’s fully thawed before seasoning and cooking for even results.
How do I customize my Mediterranean Salmon?
Feel free to add other vegetables like bell peppers or switch up the herbs based on your preferences.
Is there a specific type of olive I should use?
Green California ripe olives are ideal, but you can substitute with Kalamata olives if desired.
What side dishes pair well with Mediterranean Salmon?
Consider serving it alongside quinoa salad, roasted vegetables, or crusty bread to complement the flavors beautifully.
Final Thoughts
This Mediterranean salmon recipe is not only quick and easy but also versatile enough to impress at any dinner gathering. You can customize it by adding your favorite seasonal vegetables or experimenting with different herbs. Give it a try; you’ll love how delightful and satisfying this dish is!
Mediterranean Salmon
- Total Time: 25 minutes
- Yield: Serves 4
Description
Discover the vibrant flavors of Mediterranean Salmon, a quick and nutritious dish that elevates your weeknight meals or special gatherings. This delightful salmon recipe features flaky fillets topped with fresh seasonal produce, herbs, and feta cheese, creating a colorful and appetizing platter that’s both healthy and satisfying. Ready in just 15 minutes, it’s perfect for busy evenings while still impressing your family and friends. The combination of lemon, olives, and aromatic herbs ensures every bite bursts with freshness. Serve it simply or over a salad for a light meal. Enjoy this Mediterranean delight that brings the essence of summer to your dinner table!
Ingredients
- 4 salmon fillets (5–6 ounces each)
- 2 tbsp chopped fresh oregano
- 3 garlic cloves (minced)
- 3 tbsp extra virgin olive oil
- Juice of one lemon
- 1 cup halved cherry tomatoes
- ⅔ cup green olives (pitted and halved)
- ½ English cucumber (diced)
- ¼ cup fresh parsley (chopped)
- 3 tbsp fresh basil (chopped)
- ½ cup crumbled feta cheese
- Kosher salt and cracked black pepper
Instructions
- Season the salmon fillets by mixing oregano, minced garlic, olive oil, lemon juice, salt, and pepper in a bowl. Coat the fillets well.
- Heat a cast-iron skillet over medium-high heat with olive oil. Place salmon skin-side down and cook for about 5 minutes until golden brown. Flip carefully with a fish spatula and cook for another 2–3 minutes until cooked through.
- While the salmon cooks, combine cherry tomatoes, olives, cucumber, parsley, basil, feta cheese, olive oil, salt, and pepper in a bowl.
- Serve the salmon on a platter topped generously with the Mediterranean mixture.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main
- Method: Frying
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 salmon fillet with topping (200g)
- Calories: 350
- Sugar: 4g
- Sodium: 560mg
- Fat: 22g
- Saturated Fat: 5g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 32g
- Cholesterol: 75mg
