30-Minute Mediterranean Salmon for a Flavor Burst

Mediterranean Salmon is a dish that embodies the essence of healthy cooking with its vibrant flavors and fresh ingredients. This Mediterranean salmon recipe is quick and easy, taking less than 30 minutes to prepare. Perfect for busy weeknights, it combines the rich taste of salmon with aromatic spices, wholesome vegetables, and a hint of lemon. Let’s dive into how to create this delightful meal that not only satisfies your taste buds but also nourishes your body!

Why You’ll Love This Mediterranean Salmon

This Mediterranean-style salmon dish is not only delicious but also incredibly beneficial for your health. Here are a few reasons why you should try it:

• Quick preparation time – ready in just 30 minutes.
• Rich in omega-3 fatty acids, promoting heart health. Learn more about omega-3 fatty acids.
• Full of vibrant vegetables and wholesome ingredients.
• Versatile – can be served with rice, quinoa, or a salad.
• Low in calories, making it a healthy Mediterranean salmon meal.
• The flavors are customizable depending on your preference.

This dish falls under the Mediterranean cuisine, known for its health benefits and use of fresh ingredients.

Ingredients for Mediterranean Salmon

Gather these items:

• 4 fillets Salmon (Fresh or high-quality frozen)
• 1 teaspoon Smoked paprika (Use sweet paprika for milder taste)
• 1 teaspoon Dried oregano (Fresh oregano can be substituted)
• 0.5 teaspoon Red chili flakes (Adjust according to spice preference)
• 1 teaspoon Salt (Kosher salt is recommended)
• 2 cups Cooked jasmine rice (Alternatives include quinoa or cauliflower rice)
• 1 can Canned chickpeas (Can be swapped or omitted)
• 1 cup Cherry tomatoes (Any small tomato variety)
• 0.5 cup Kalamata olives (Choose according to personal taste)
• 0.5 cup Green olives (Choose according to personal taste)
• 2 tablespoons Olive oil (Can substitute with avocado oil)
• 2 tablespoons Freshly squeezed lemon juice (Lime juice can be an alternative)
• 0.5 cup Feta cheese (Dairy-free feta for vegan options)
• 1 tablespoon Chopped fresh oregano (Dried oregano can also be used)

How to Make Mediterranean Salmon Step-by-Step

1. Step 1: Heat a large skillet over medium heat for about 4 minutes. Season salmon fillets with smoked paprika, dried oregano, chili flakes, salt, and drizzle with olive oil.
2. Step 2: Place salmon fillets skin-side up in the pan. Cook undisturbed for 4 minutes until a golden crust forms. Flip and reduce heat to medium-low, cooking for an additional 5 minutes.
3. Step 3: In the same skillet, add cooked jasmine rice, drained chickpeas, halved cherry tomatoes, and Kalamata olives. Pour in lemon juice and mix well over medium heat for 3-4 minutes.
4. Step 4: In a mixing bowl, combine crumbled feta cheese, olive oil, lemon juice, and chopped oregano. Gently mix until well-coated.
5. Step 5: Stir half of the feta mixture into the rice and chickpea blend. Place cooked salmon back into the skillet and top with the remaining feta mixture.
6. Step 6: Transfer to a serving platter and garnish with fresh oregano. Serve alongside a salad if desired.

Pro Tips for the Best Mediterranean Salmon

Keep these in mind:

• Use fresh herbs for enhanced flavor; they make a difference.
• Adjust the spice level to your liking with more or less chili flakes.
• Cooking the salmon skin-side up first helps create a crispy texture.

Best Ways to Serve Mediterranean Salmon

Try these serving suggestions:

• Pair with a refreshing Mediterranean salmon salad recipe.
• Serve with a side of roasted vegetables or a baked Mediterranean salmon dish.
• Enjoy over a bed of quinoa for a low-carb Mediterranean salmon meal.

How to Store and Reheat Mediterranean Salmon

To store leftovers, place them in an airtight container in the refrigerator. Reheat gently in the microwave or on a skillet over low heat, ensuring not to overcook the salmon.

Frequently Asked Questions About Mediterranean Salmon

What’s the secret to perfect Mediterranean Salmon?

The secret lies in the seasoning and cooking method. Use fresh ingredients like herbs and lemon, and pan-sear the salmon for a crispy texture.

Can I make Mediterranean Salmon ahead of time?

Yes! You can prep the ingredients ahead of time and cook it fresh when you’re ready to serve for an easy Mediterranean salmon dinner.

How do I avoid common mistakes with Mediterranean Salmon?

Ensure the skillet is hot before adding salmon, and avoid flipping too soon to achieve a nice crust.

Variations of Mediterranean Salmon You Can Try

Here are some delicious variations:

• Grilled Mediterranean salmon with herbs for a smoky flavor.
• Spiced Mediterranean salmon fillet with cumin and coriander.
• Try Mediterranean salmon with olives for a briny twist.

Enjoy these healthy Mediterranean salmon dinner ideas!

30-Minute Mediterranean Salmon for a Flavor Burst

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Delight in this Mediterranean Salmon recipe bursting with fresh flavors, ready in under 30 minutes.

• Author: Emily
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Category: Main Dish
• Method: Pan-Seared
• Cuisine: Mediterranean
• Diet: Low Calorie

Ingredients

Scale 1x2x3x

• 4 fillets Salmon (Fresh or high-quality frozen)
• 1 teaspoon Smoked paprika (Use sweet paprika for milder taste)
• 1 teaspoon Dried oregano (Fresh oregano can be substituted)
• 0.5 teaspoon Red chili flakes (Adjust according to spice preference)
• 1 teaspoon Salt (Kosher salt is recommended)
• 2 cups Cooked jasmine rice (Alternatives include quinoa or cauliflower rice)
• 1 can Canned chickpeas (Can be swapped or omitted)
• 1 cup Cherry tomatoes (Any small tomato variety)
• 0.5 cup Kalamata olives (Choose according to personal taste)
• 0.5 cup Green olives (Choose according to personal taste)
• 2 tablespoons Olive oil (Can substitute with avocado oil)
• 2 tablespoons Freshly squeezed lemon juice (Lime juice can be an alternative)
• 0.5 cup Feta cheese (Dairy-free feta for vegan options)
• 1 tablespoon Chopped fresh oregano (Dried oregano can also be used)

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Instructions

1. Prepare Salmon: Heat a large skillet over medium heat for about 4 minutes. Season salmon fillets with smoked paprika, dried oregano, chili flakes, salt, and drizzle with olive oil.
2. Cook Salmon: Place salmon fillets skin-side up in the pan. Cook undisturbed for 4 minutes until a golden crust forms. Flip and reduce heat to medium-low, cooking for an additional 5 minutes.
3. Prepare Rice Mixture: In the same skillet, add cooked jasmine rice, drained chickpeas, halved cherry tomatoes, and Kalamata olives. Pour in lemon juice and mix well over medium heat for 3-4 minutes.
4. Prepare Feta Mixture: In a mixing bowl, combine crumbled feta cheese, olive oil, lemon juice, and chopped oregano. Gently mix until well-coated.
5. Assemble: Stir half of the feta mixture into the rice and chickpea blend. Place cooked salmon back into the skillet and top with the remaining feta mixture.
6. Serve and Garnish: Transfer to a serving platter and garnish with fresh oregano. Serve alongside a salad if desired.

Notes

Nutrition

• Serving Size: 1 fillet with rice and toppings
• Calories: 500
• Sugar: 3 g
• Sodium: 800 mg
• Fat: 20 g
• Saturated Fat: 4 g
• Unsaturated Fat: 14 g
• Trans Fat: 0 g
• Carbohydrates: 45 g
• Fiber: 6 g
• Protein: 35 g
• Cholesterol: 70 mg