Name: Delicious Mediterranean Salmon Dish Healthy Flavorful
Prep time: 15 min
Cook time: 15 min
Total time: 45 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 4 salmon fillets (4-6 oz each); 2 tablespoons extra-virgin olive oil; 2 cloves garlic, minced; 1 lemon, zested and juiced; 2 teaspoons dried oregano; 1 teaspoon ground cumin; 1/2 teaspoon paprika; 1/4 teaspoon crushed red pepper flakes (optional, for a bit of heat); Salt and freshly ground black pepper to taste; 1 cup cherry tomatoes, halved; 1/2 cup pitted Kalamata olives, sliced; 2 tablespoons chopped fresh parsley

Jump to Recipe·Print Recipe

Introduction

Could a simple salmon dish hold the key to unlocking the secrets of the Mediterranean diet? Emerging research suggests that the combination of heart-healthy fats, lean protein, and antioxidant-rich produce in Mediterranean cuisine may have profound benefits for longevity and overall well-being. As a “Mediterranean diet expert” and passionate home cook, I’m excited to share a delectable Mediterranean Salmon recipe that will transport your taste buds to the sun-drenched shores of the Mediterranean.

Ingredients List of Mediterranean Salmon

To create this flavorful and nutritious Mediterranean Salmon, you’ll need:

• 4 salmon fillets (4-6 oz each)
• 2 tablespoons extra-virgin olive oil
• 2 cloves garlic, minced
• 1 lemon, zested and juiced
• 2 teaspoons dried oregano
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/4 teaspoon crushed red pepper flakes (optional, for a bit of heat)
• Salt and freshly ground black pepper to taste
• 1 cup cherry tomatoes, halved
• 1/2 cup pitted Kalamata olives, sliced
• 2 tablespoons chopped fresh parsley

For potential substitutions, you can use:
• Trout or arctic char in place of salmon
• Fresh herbs like basil, dill, or thyme instead of oregano
• Feta cheese or crumbled goat cheese for added creaminess

Timing

This Mediterranean Salmon recipe takes approximately 30 minutes to prepare, with 15 minutes of active cooking time and 15 minutes of baking. The total time from start to finish is just 45 minutes, making it an excellent choice for a quick and healthy weeknight meal.

Preparation Time: 15 minutes

Cooking Time: 15 minutes

Total Time: 45 minutes

Step-by-Step Instructions

Step 1: Preheat and Prep

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat.

Step 2: Marinate the Salmon

In a shallow dish, combine the olive oil, garlic, lemon zest and juice, oregano, cumin, paprika, and red pepper flakes (if using). Season with salt and pepper. Add the salmon fillets and turn to coat them evenly in the marinade. Let the salmon marinate for 10-15 minutes, flipping halfway through.

Step 3: Bake the Salmon

Arrange the marinated salmon fillets on the prepared baking sheet. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.

Step 4: Add the Toppings

During the last 5 minutes of baking, scatter the cherry tomatoes, Kalamata olives, and chopped parsley over and around the salmon fillets.

Step 5: Serve and Enjoy

Once the salmon is cooked, remove it from the oven and serve immediately. Drizzle any remaining juices from the baking sheet over the salmon for an extra boost of flavor.

Nutritional Information

Serving Size: 1 salmon fillet (4-6 oz)
Servings per Recipe: 4

• Calories: 290
• Total Fat: 16g
• Saturated Fat: 2.5g
• Cholesterol: 80mg
• Sodium: 530mg
• Total Carbohydrates: 5g
• Dietary Fiber: 2g
• Total Sugars: 1g
• Protein: 32g
• Vitamin D: 540IU
• Calcium: 45mg
• Iron: 1mg
• Potassium: 720mg

Healthier Alternatives for the Recipe

To make this Mediterranean Salmon recipe even healthier, consider the following substitutions:

• Use wild-caught salmon instead of farmed for a higher omega-3 content.
• Swap out the olive oil for avocado oil or extra-virgin olive oil, which are rich in monounsaturated fats.
• Increase the amount of vegetables by adding more cherry tomatoes, sliced cucumber, or roasted bell peppers.
• Use low-sodium or no-salt-added canned olives to reduce the sodium content.
• Serve the salmon over a bed of mixed greens or quinoa for added nutrients and fiber.

Serving Suggestions

This Mediterranean Salmon pairs beautifully with a variety of sides to create a well-balanced and flavorful meal. Some delicious serving suggestions include:

• Roasted Mediterranean vegetables (such as zucchini, eggplant, and onions)
• A fresh Greek salad with mixed greens, cucumber, tomatoes, and a lemon-garlic dressing
• Steamed or roasted broccoli or asparagus
• Quinoa or brown rice pilaf
• Crusty whole-grain bread for sopping up the delicious juices

For a heartier meal, consider serving the salmon with a side of sautéed spinach or kale, or a Mediterranean-style bean salad.

Common Mistakes to Avoid

When preparing this Mediterranean Salmon recipe, keep an eye out for these common pitfalls:

• Overcooking the salmon: Salmon is best when cooked to an internal temperature of 145°F (63°C), which will result in a moist, flaky texture. Avoid cooking it for too long, as it can become dry and tough.

• Using low-quality or old salmon: For the best flavor and texture, choose fresh, high-quality salmon fillets. Avoid salmon that appears discolored or has a strong fishy odor.

• Skimping on the Mediterranean flavors: The key to this recipe is the combination of bright, bold Mediterranean seasonings. Make sure to use a generous amount of garlic, lemon, oregano, and other herbs and spices to bring out the authentic Mediterranean flavors.

• Forgetting to marinate the salmon: Taking the time to marinate the salmon in the flavorful oil-and-herb mixture will ensure that the fish is infused with delicious Mediterranean notes.

Storing Tips for the Recipe

Leftover Mediterranean Salmon can be stored in an airtight container in the refrigerator for up to 3 days. For best results, store the salmon and the vegetable toppings separately, as the tomatoes and olives may become soggy if stored together with the salmon.

To reheat the salmon, simply place it in a preheated 350°F (175°C) oven for 5-7 minutes, or until heated through. Alternatively, you can gently reheat the salmon in a skillet over medium heat, being careful not to overcook it.

If you’d like to prepare the recipe in advance, you can marinate the salmon up to 24 hours before baking. Store the marinated salmon in the refrigerator until ready to bake. The vegetable toppings can also be chopped and stored separately, then added during the last 5 minutes of baking.

Conclusion

This Mediterranean Salmon recipe is a delightful and nutritious way to enjoy the flavors of the Mediterranean. With its vibrant blend of herbs, citrus, and heart-healthy fats, this dish is not only a feast for the senses but also a testament to the power of the Mediterranean diet. I encourage you to try this recipe and experience the exceptional taste and health benefits for yourself. Don’t forget to share your feedback and any variations you’ve tried in the comments below. Bon appétit!

FAQs

A: Can I use a different type of fish instead of salmon?

Yes, you can use other types of fish, such as trout or arctic char, in place of salmon. Just be sure to adjust the cooking time as needed to ensure the fish is cooked through.

B: What if I don’t have all the spices listed in the recipe?

If you’re missing one or two of the spices, you can still make a delicious Mediterranean Salmon by focusing on the core flavors of garlic, lemon, and herbs. Substitute with what you have on hand, such as dried basil or thyme instead of oregano.

C: Can I make this recipe ahead of time?

Absolutely! You can marinate the salmon up to 24 hours in advance and store it in the refrigerator until ready to bake. The vegetable toppings can also be prepped ahead of time and added during the last few minutes of baking.

D: Is this recipe suitable for meal prepping?

Yes, this Mediterranean Salmon recipe is perfect for meal prepping. The salmon and vegetable toppings can be stored separately in the refrigerator for up to 3 days. Simply reheat the salmon and assemble the dish when ready to serve.

E: Can I make this recipe on the grill instead of in the oven?

Definitely! The Mediterranean Salmon can be grilled instead of baked. Preheat your grill to medium-high heat and grill the salmon fillets for 10-12 minutes, flipping halfway through, until cooked through. Add the vegetable toppings during the last 5 minutes of grilling.