Mediterranean Salmon: A Flavorful and Nutritious Delight

Salmon is already a nutritional powerhouse, but when combined with the vibrant flavors of Mediterranean cuisine, it transforms into a dish that is both delicious and incredibly healthy. This Mediterranean salmon recipe is packed with heart-healthy omega-3s, lean protein, and an abundance of fresh ingredients that make it an ideal choice for a weeknight dinner or a special occasion.

Why You’ll Love This Recipe

• Healthy and Nutritious: Salmon is rich in omega-3 fatty acids, while the Mediterranean ingredients add essential vitamins and antioxidants.
• Quick and Easy: This dish comes together in under 30 minutes, making it perfect for busy schedules.
• Bursting with Flavor: A mix of herbs, lemon, garlic, and tomatoes create a savory, tangy, and aromatic dish.
• Versatile: Serve it with rice, quinoa, roasted vegetables, or a fresh salad.

Ingredients

• 4 salmon fillets (about 6 oz each)
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon paprika
• Salt and pepper to taste
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and sliced
• 1/4 cup red onion, thinly sliced
• 1/4 cup feta cheese, crumbled
• Juice of 1 lemon
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon capers (optional)

Instructions

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease a baking dish.
2. Prepare the salmon: Pat the salmon fillets dry with a paper towel. Drizzle with olive oil and season with garlic, oregano, basil, paprika, salt, and pepper.
3. Assemble the toppings: In a medium bowl, mix cherry tomatoes, olives, red onion, and capers (if using). Spread this mixture evenly over the salmon fillets.
4. Bake the salmon: Place the salmon in the preheated oven and bake for 12-15 minutes or until the fish flakes easily with a fork.
5. Add finishing touches: Remove from the oven and sprinkle crumbled feta cheese, fresh parsley, and a squeeze of lemon juice over the top.
6. Serve immediately with your favorite side dishes.

Possible Variations

• Grilled Version: Instead of baking, grill the salmon over medium-high heat for about 4-5 minutes per side.
• Creamy Mediterranean Salmon: Add a dollop of Greek yogurt or tzatziki sauce on top before serving.
• Spicy Twist: Add a pinch of red pepper flakes or a drizzle of harissa sauce for some heat.
• Dairy-Free Option: Skip the feta cheese or replace it with dairy-free alternatives.

Servings and Timing

• Servings: 4
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes

Storage and Reheating

• Refrigeration: Store leftover salmon in an airtight container for up to 3 days.
• Freezing: Freeze in a sealed container for up to 2 months. Thaw in the refrigerator before reheating.
• Reheating: Warm in a 300°F oven for 10 minutes or microwave for 1-2 minutes until heated through.

Frequently Asked Questions

How do I know when salmon is fully cooked?

Salmon is fully cooked when it flakes easily with a fork and reaches an internal temperature of 145°F.

Can I use frozen salmon?

Yes, just make sure to thaw it completely and pat it dry before seasoning and cooking.

What can I serve with Mediterranean salmon?

Great side dishes include quinoa, couscous, roasted vegetables, or a fresh Mediterranean salad.

Can I cook this on the stovetop?

Yes! Cook the salmon in a skillet over medium heat for 4-5 minutes per side until fully cooked.

Can I use a different type of fish?

Absolutely! This recipe works well with cod, halibut, or trout.

Is Mediterranean salmon spicy?

No, but you can add spice with red pepper flakes or harissa if desired.

Can I make this ahead of time?

Yes, you can prep the toppings and marinate the salmon in the seasoning for up to 24 hours in the fridge.

Can I use fresh herbs instead of dried?

Yes, substitute dried herbs with three times the amount of fresh herbs for the best flavor.

What type of salmon is best?

Wild-caught salmon is preferred for its rich flavor and health benefits, but farm-raised works as well.

Can I make this dish dairy-free?

Yes, simply omit the feta cheese or use a dairy-free alternative.

Conclusion

Mediterranean salmon is a simple yet elegant dish that brings together the best flavors of the Mediterranean diet. Whether baked, grilled, or pan-seared, this nutritious meal is easy to prepare and full of vibrant ingredients. Enjoy it with your favorite sides for a satisfying and wholesome meal that your whole family will love!

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