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Mediterranean Salmon

Mediterranean Salmon: Quick, Healthy Delight for Any Meal

A delightful Mediterranean Salmon dish combining vibrant flavors and health benefits, perfect for busy weeknight meals.
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Prep Time 10 minutes
Cook Time 5 minutes
Marinaing Time 10 minutes
Total Time 15 minutes
Servings: 4 fillets
Course: Lunch
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salmon
  • 4 fillets Salmon Fresh or fully thawed frozen fillets work best.
  • 2 tablespoons Olive oil Avocado oil is a nice substitute.
  • 1 teaspoon Oregano Both dried and fresh varieties are suitable.
  • 2 cloves Minced garlic Garlic powder can be used if fresh isn’t available.
  • 2 tablespoons Lemon juice Fresh juice is preferable, but bottled works in a pinch.
For the Veggie Topping
  • 1 cup Cherry tomatoes Can substitute with diced bell peppers if needed.
  • 1/2 cup Green olives Try kalamata olives for a different twist.
  • 1 cup Cucumber Zucchini can serve as an alternative.
  • 1/4 cup Parsley Fresh is preferred, dried can work too.
  • 1/4 cup Basil Fresh is preferred, dried can work too.
  • 1/2 cup Feta cheese Omit for a delightful dairy-free option.

Equipment

  • cast iron skillet
  • medium bowl

Method
 

Step-by-Step Instructions for Mediterranean Salmon
  1. In a medium bowl, combine salmon fillets with olive oil, oregano, minced garlic, lemon juice, salt, and pepper. Mix until evenly coated and let sit for about 10 minutes.
  2. Place a cast-iron skillet over medium-high heat and drizzle a little olive oil to coat the bottom. Heat until the oil shimmers.
  3. Gently place the marinated salmon fillets into the hot skillet, skin-side down. Cook for about 5 minutes without moving them.
  4. Carefully flip the salmon fillets with a spatula and reduce the heat to medium. Cook for an additional 2-3 minutes until just opaque.
  5. In a separate bowl, mix together cherry tomatoes, green olives, cucumber, parsley, basil, and crumbled feta cheese. Drizzle with olive oil and season with salt and pepper. Stir gently to combine.
  6. Spoon the delightful veggie topping generously over the cooked salmon fillets on the platter. Serve immediately.

Nutrition

Serving: 1filletCalories: 300kcalCarbohydrates: 5gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 15gCholesterol: 75mgSodium: 400mgPotassium: 900mgFiber: 2gSugar: 3gVitamin A: 500IUVitamin C: 20mgCalcium: 50mgIron: 1.5mg

Notes

This Mediterranean Salmon dish is not just quick; it’s also bursting with nutrients!

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