Elevate your dinner routine with this vibrant Mediterranean salmon recipe that brings together the rich flavors of the Mediterranean coast right to your kitchen. This foolproof dish combines fresh salmon fillets with classic Mediterranean ingredients like olive oil, herbs, and lemon for a healthy, restaurant-quality meal you can make at home.
Why You'll Love This Mediterranean Salmon Recipe
This Mediterranean-style salmon has become a favorite among home cooks for its perfect balance of flavor and simplicity. The combination of heart-healthy salmon and Mediterranean ingredients creates a dish that's not only delicious but also packed with nutrition. Whether you're cooking for a special occasion or a weeknight dinner, this recipe delivers impressive results with minimal effort.
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Ingredients
the Salmon:
- 4 (6-ounce) salmon fillets, skin-on
- 3 tablespoons extra virgin olive oil
- 4 cloves garlic, minced
- 2 lemons (1 for juice, 1 for serving)
- 2 tablespoons fresh oregano, chopped
- 1 tablespoon fresh thyme leaves
- 1 teaspoon dried basil
- 1 teaspoon sea salt
- ½ teaspoon freshly ground black pepper
- ¼ teaspoon red pepper flakes (optional)
the Mediterranean Topping:
- 1 cup cherry tomatoes, halved
- ½ cup Kalamata olives, pitted and roughly chopped
- ¼ cup red onion, finely diced
- ½ cup cucumber, diced
- ¼ cup fresh parsley, chopped
- ¼ cup feta cheese, crumbled
- 2 tablespoons extra virgin olive oil
- 1 tablespoon red wine vinegar
Instructions
Prepare the Mediterranean Topping
- In a medium bowl, combine halved cherry tomatoes, chopped Kalamata olives, diced red onion, and cucumber.
- Add chopped parsley, olive oil, and red wine vinegar.
- Gently toss everything together and set aside to let the flavors meld while preparing the salmon.
- Just before serving, fold in the crumbled feta cheese.
Prepare the Salmon
- Pat the salmon fillets dry with paper towels to ensure proper searing.
- In a small bowl, combine minced garlic, lemon juice, oregano, thyme, basil, salt, pepper, and red pepper flakes (if using).
- Brush each salmon fillet with olive oil, then evenly distribute the herb mixture over the fillets.
- Let the salmon marinate at room temperature for 10-15 minutes.
Cook the Salmon
- Heat a large skillet over medium-high heat until hot.
- Add 2 tablespoons of olive oil to the pan.
- Place the salmon fillets skin-side up in the hot pan.
- Cook for 4-5 minutes until golden brown on the bottom.
- Carefully flip the salmon and cook for another 3-4 minutes, or until the fish flakes easily with a fork.
- The internal temperature should reach 145°F (63°C) at the thickest part.
Serve
- Transfer the salmon fillets to serving plates.
- Top each fillet generously with the Mediterranean topping.
- Garnish with additional fresh herbs and lemon wedges.
Equipment For Mediterranean Salmon Recipe
- Large non-stick skillet or cast-iron pan
- Sharp knife for chopping herbs and vegetables
- Mixing bowls
- Measuring spoons and cups
- Instant-read thermometer (recommended)
Storage Instructions
- Store leftover salmon in an airtight container in the refrigerator for up to 2 days.
- Keep the Mediterranean topping separate from cooked salmon when storing.
- While this dish is best enjoyed fresh, you can gently reheat the salmon in a 275°F oven until just warmed through.
Recipe Variations and Substitutions
- Dairy-Free Version: Skip the feta cheese or replace it with dairy-free alternatives.
- Herb Variations: Substitute fresh dill or rosemary for the herbs listed.
- Spice Level: Adjust the red pepper flakes to taste or omit them entirely.
- Different Fish: This recipe works well with other firm white fish like halibut or sea bass.
Dietary Benefits
This Mediterranean salmon recipe is:
- Rich in heart-healthy omega-3 fatty acids
- High in protein
- Naturally gluten-free
- Low-carb and keto-friendly
- Packed with antioxidants from fresh herbs and vegetables
Top Tip
Choose fresh, high-quality salmon for the best results. Wild-caught salmon typically offers superior flavor and texture.
Don't skip patting the salmon dry – this ensures a beautiful golden crust when cooking.
Allow the salmon to come to room temperature for 15-20 minutes before cooking for more even results.
Don't move the salmon while it's cooking – let it develop a nice crust before flipping.
FAQ
What are the Mediterranean seasonings for salmon?
Mediterranean salmon is often seasoned with olive oil, garlic, lemon juice, oregano, thyme, rosemary, and sometimes paprika. Fresh herbs like parsley or dill also add great flavor. These ingredients highlight the bright, earthy, and citrusy notes that define Mediterranean cuisine and complement the richness of the salmon perfectly.
What pairs well with Mediterranean salmon?
Mediterranean salmon pairs well with sides like roasted vegetables, quinoa, couscous, Greek salad, or garlic lemon potatoes. You can also serve it with hummus, tzatziki, or warm pita bread. These fresh, vibrant pairings enhance the bold, herbaceous flavors of the Mediterranean Salmon Recipe for a well-rounded meal.
Is salmon ok for a Mediterranean diet?
Yes, salmon is an excellent fit for the Mediterranean diet. It’s rich in heart-healthy omega-3 fatty acids and lean protein, both staples of this eating style. Paired with olive oil, herbs, and veggies, salmon supports the anti-inflammatory and nutrient-rich goals of a Mediterranean lifestyle.
Is it better to pan fry or oven bake salmon?
Both methods work well, but for a Mediterranean Salmon Recipe, oven baking is often preferred. It allows for even cooking and lets herbs, olive oil, and lemon infuse the fish. Pan-frying offers a crispier exterior, while baking is healthier and ideal for keeping the salmon moist and tender.
This Mediterranean Salmon Recipe proves that a stunning, flavorful meal doesn't have to be complicated. With juicy salmon, fresh herbs, and tangy feta, it's a 30-minute dish that delivers restaurant-quality flavor right at home.
Tried it? Let us know how it turned out in the comments below—we’d love to hear your tips or creative twists!
If you enjoyed this recipe, don’t miss our zesty Salmon Piccata Recipe for a lemony twist or the satisfying Salmon Rice Bowl Recipe for a quick, balanced weeknight meal.
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Easy Mediterranean Salmon Recipe
Equipment
- Large non-stick skillet or cast-iron pan
- Sharp knife for chopping herbs and vegetables
- Mixing bowls
- Measuring spoons and cups
- Instant-read thermometer (recommended)
Ingredients
the Salmon:
- 4 salmon fillets 6 oz each
- 3 tablespoon olive oil
- 4 garlic cloves minced
- 1 lemon
- 1 tablespoon oregano
- 1 teaspoon thyme
- Salt and pepper to taste
the Topping:
- 1 cup cherry tomatoes halved
- ½ cup Kalamata olives chopped
- ¼ cup red onion diced
- ½ cup cucumber diced
- ¼ cup feta cheese
- 2 tablespoon olive oil
- Fresh basil for garnish
Instructions
Make Topping:
- Mix tomatoes, olives, onion, cucumber
- Add olive oil and set aside
Season Salmon:
- Pat salmon dry
- Rub with olive oil, garlic, herbs
- Season with salt and pepper
Cook Salmon:
- Heat pan on medium-high
- Cook salmon 4-5 mins each side
- Should be golden brown outside, flaky inside
Serve:
- Top salmon with veggie mixture
- Sprinkle with feta
- Garnish with basil
- Squeeze fresh lemon
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