Mediterranean Salmon
This Mediterranean Salmon recipe is a delightful dish that brings the vibrant flavors of summer to your table. In just 15 minutes, you can prepare flaky, tender salmon with a zesty topping that features fresh produce. Perfect for weeknight dinners or elegant dinner parties, this recipe showcases the versatility and health benefits of salmon in a way that everyone will enjoy.
Why You’ll Love This Recipe
- Quick and Easy: This recipe takes only 15 minutes from start to finish, making it perfect for busy weeknights.
- Fresh and Flavorful: The combination of lemon, fresh herbs, and summer vegetables adds vibrant flavors that brighten up any meal.
- Healthy Choice: Packed with protein and healthy fats, Mediterranean salmon is a nutritious option that aligns with any wellness goal.
- Versatile Dish: Serve it as a main course or add it to salads and wraps for a delicious lunch.
- Impressive Presentation: The colorful topping makes this dish not only tasty but also visually appealing, great for impressing guests.
Tools and Preparation
To whip up this delicious Mediterranean Salmon, you’ll need some essential tools in your kitchen. These items will help ensure your preparation is smooth and efficient.
Essential Tools and Equipment
- Cast-iron skillet
- Fish spatula
- Medium bowl
- Cutting board
- Sharp knife
Importance of Each Tool
- Cast-iron skillet: Ideal for achieving a perfect sear on the salmon while retaining its moisture.
- Fish spatula: Designed specifically for flipping fish without breaking it apart.
- Medium bowl: Perfect for marinating the salmon fillets and mixing the topping ingredients efficiently.
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 Topping
- 1 cup halved cherry tomatoes
- ⅔ cup green California ripe olives (pitted and halved)
- ½ English cucumber (diced)
- ¼ cup fresh chopped parsley
- 3 tbsps chopped fresh basil
- ½ cup crumbled feta cheese
- Olive oil (for drizzling)
- Kosher salt (to taste)
How to Make Mediterranean Salmon
Step 1: Season Salmon
- In a medium bowl, add salmon fillets.
- Sprinkle evenly with oregano, garlic, olive oil, and lemon juice. Mix so the fillets are well-coated.
- Season each side with kosher salt and cracked black pepper.
Step 2: Pan Fry
- Heat a large 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 5 minutes without moving it.
- Gently flip the salmon with a fish spatula 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, cucumber, parsley, basil, feta cheese, and a drizzle of olive oil in a bowl.
- Season to taste with kosher salt and cracked black pepper. Mix well.
Step 4: Finish and Serve
- Transfer cooked salmon to a serving platter.
- Top evenly with the Mediterranean mixture before serving.
Enjoy your vibrant Mediterranean Salmon dish that’s perfect for any occasion!
How to Serve Mediterranean Salmon
Serving Mediterranean salmon can elevate any meal, making it a perfect choice for both casual dinners and elegant gatherings. Pairing this dish with complementary sides and garnishes enhances its flavors and presentation.
With Fresh Greens
- Arugula Salad: Toss fresh arugula with a light vinaigrette for a peppery contrast.
- Spinach and Feta: Sauté spinach with garlic and sprinkle crumbled feta on top for added creaminess.
Accompanied by Grains
- Quinoa Pilaf: Serve alongside fluffy quinoa mixed with herbs for a nutritious boost.
- Couscous Salad: A refreshing couscous salad with lemon zest and vegetables pairs well with the salmon’s taste.
Topped with Extras
- Lemon Wedges: Fresh lemon wedges add brightness when squeezed over the fish.
- Extra Feta Crumbles: Sprinkle more feta cheese on top for an extra salty flavor that complements the salmon perfectly.
With Wine
- White Wine: A chilled Sauvignon Blanc or Pinot Grigio enhances the dish’s Mediterranean essence.
How to Perfect Mediterranean Salmon
Perfecting Mediterranean salmon is about achieving the ideal balance of flavors and textures. Here are some tips to help you master this dish.
- Choose Fresh Salmon: Always opt for fresh, high-quality salmon fillets for the best flavor and texture.
- Marinate Well: Allow the salmon to marinate in olive oil, lemon juice, oregano, and garlic for at least 15 minutes to enhance its taste.
- Preheat Your Pan: Ensure your skillet is adequately preheated before adding the salmon; this helps achieve a nice sear.
- Use a Fish Spatula: A fish spatula is designed to flip delicate fish without breaking it apart, ensuring perfect presentation.
- Monitor Cooking Time: Keep an eye on the cooking time; overcooked salmon can become dry. Aim for a total of 7-8 minutes of cooking time.
- Let It Rest: Allow the salmon to rest for a few minutes after cooking. This helps retain moisture.
Best Side Dishes for Mediterranean Salmon
Pairing side dishes with Mediterranean salmon can create a well-rounded meal. Here are some fantastic options that complement its flavors beautifully.
- Garlic Mashed Potatoes: Creamy mashed potatoes infused with garlic provide comfort alongside the rich fish.
- Roasted Asparagus: Tender asparagus spears roasted in olive oil add crunch and vibrant color to your plate.
- Mediterranean Rice Pilaf: Fluffy rice cooked with herbs and spices enhances the meal’s overall taste profile.
- Zucchini Noodles: Lightly sautéed zucchini noodles offer a low-carb alternative that pairs well with salmon’s richness.
- Greek Pasta Salad: A cold pasta salad featuring olives, tomatoes, and feta brings refreshing flavors to your table.
- Balsamic Roasted Brussels Sprouts: Roasted Brussels sprouts drizzled with balsamic glaze provide a sweet-tart flavor that complements the dish.
Common Mistakes to Avoid
Even experienced cooks can make mistakes when preparing Mediterranean salmon. Here are some common pitfalls and how to avoid them.
- Incorrect seasoning: Not using enough salt or pepper can lead to bland salmon. Make sure to season generously for the best flavor.
- Overcooking the salmon: Salmon cooks quickly; overcooking can make it dry. Aim for a tender, flaky texture by monitoring cooking times closely.
- Skipping the topper: The Mediterranean topper adds flavor and freshness. Don’t skip this step; it elevates your dish significantly.
- Using low-quality olive oil: Opting for cheap olive oil can affect the taste. Always choose high-quality extra virgin olive oil for the best results.
- Not allowing the salmon to marinate: Skipping marination time can reduce flavor absorption. Letting the salmon sit in its marinade for at least 10 minutes makes a big difference.
Storage & Reheating Instructions
Refrigerator Storage
- Store Mediterranean salmon in an airtight container.
- It will last for up to 3 days in the refrigerator.
Freezing Mediterranean Salmon
- Wrap salmon tightly in plastic wrap or aluminum foil before placing it in a freezer-safe bag.
- Frozen Mediterranean salmon can be stored for up to 3 months.
Reheating Mediterranean Salmon
- Oven: Preheat your oven to 350°F (175°C). Place salmon on a baking sheet and cover with foil. Heat for about 15-20 minutes until warm.
- Microwave: Place salmon on a microwave-safe plate. Cover with a damp paper towel and heat in 30-second intervals until warmed through.
- Stovetop: In a skillet, add a splash of olive oil over medium heat. Gently reheat the salmon for about 3-4 minutes on each side.
Frequently Asked Questions
Here are some common questions about Mediterranean salmon that may help you as you prepare this dish.
What is Mediterranean Salmon?
Mediterranean salmon is a flavorful dish featuring fresh ingredients like olives, tomatoes, and herbs that reflect Mediterranean cuisine.
How do I know when my salmon is cooked?
Salmon is done when it flakes easily with a fork and has an internal temperature of 145°F (63°C).
Can I use frozen salmon for this recipe?
Yes, you can use frozen salmon! Just make sure to thaw it overnight in the refrigerator for best results.
What else can I add to the Mediterranean topper?
Feel free to customize it by adding ingredients like bell peppers, artichokes, or even capers for extra flavor.
Is Mediterranean Salmon healthy?
Absolutely! This dish is rich in omega-3 fatty acids and provides plenty of vitamins and minerals from fresh vegetables.
Final Thoughts
This Mediterranean salmon recipe is not only quick but also packed with flavor and healthy ingredients. Its versatility allows you to customize toppings based on seasonal produce or personal preferences. Give it a try, and enjoy a delightful meal that’s perfect for any dinner occasion!
Mediterranean Salmon
- Total Time: 15 minutes
- Yield: Serves 4
Description
Mediterranean Salmon is a vibrant, quick dish that brings the taste of summer to your dinner table in just 15 minutes. This recipe features flaky salmon fillets topped with a zesty mixture of fresh tomatoes, olives, and herbs, ensuring a delightful dining experience that’s both healthy and satisfying. Perfect for busy weeknights or special occasions, this dish not only pleases the palate but also offers impressive presentation.
Ingredients
- 4 salmon fillets (5–6 ounces each)
- 2 tablespoons fresh oregano
- 3 garlic cloves (minced)
- 3 tablespoons extra virgin olive oil
- Juice of 1 lemon
- 1 cup cherry tomatoes (halved)
- ⅔ cup green olives (pitted and halved)
- ½ English cucumber (diced)
- ¼ cup fresh parsley (chopped)
- ½ cup feta cheese (crumbled)
Instructions
- In a medium bowl, coat salmon fillets with oregano, garlic, olive oil, lemon juice, salt, and pepper.
- Heat a cast-iron skillet over medium-high heat; add olive oil. Place salmon skin-side down; cook for about 5 minutes without moving.
- Flip salmon gently using a fish spatula; cook for another 2–3 minutes until fully cooked.
- In a separate bowl, mix cherry tomatoes, olives, cucumber, parsley, basil, feta cheese, and season with salt and pepper.
- Transfer cooked salmon to a platter and top with the Mediterranean mixture before serving.
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Category: Main
- Method: Frying
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 3g
- Sodium: 500mg
- Fat: 22g
- Saturated Fat: 4g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 80mg
