Description
This Mediterranean Salmon Recipe combines heart-healthy omega-3 rich salmon with traditional Mediterranean ingredients like olives, tomatoes, and feta for a delectable, nutrient-dense meal that’s ready in under 30 minutes. Perfect for busy weeknights or elegant dinner parties, this dish delivers exceptional flavor with minimal effort. Research shows Mediterranean dishes can reduce heart disease risk by up to 30%, making this recipe both delicious and beneficial for your health.
Ingredients
- 4 salmon fillets (6 oz each), preferably wild-caught
- 3 tablespoons extra virgin olive oil
- 4 cloves garlic, minced
- 1 lemon, juiced and zested
- 2 tablespoons fresh dill, chopped
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon dried oregano
- 1 cup cherry tomatoes, halved
- 1/2 cup kalamata olives, pitted and halved
- 1/2 cup red onion, thinly sliced
- 1/2 cup feta cheese, crumbled
- Salt and freshly ground black pepper to taste
- 1/4 teaspoon red pepper flakes (optional)
Instructions
- Pat salmon fillets dry with paper towels. Season both sides with salt and pepper.
- In a small bowl, whisk together 2 tablespoons olive oil, minced garlic, lemon zest, half the lemon juice, and dried oregano.
- Pour the marinade over the salmon fillets, ensuring each piece is well-coated. Allow to marinate for 10-15 minutes at room temperature.
- Meanwhile, combine cherry tomatoes, olives, red onion, remaining lemon juice, 1 tablespoon olive oil, half the fresh herbs, and red pepper flakes (if using) in a bowl. Toss gently to combine.
- Preheat oven to 400°F (200°C). Heat an oven-safe skillet over medium-high heat.
- Place salmon fillets skin-side down in the hot skillet and cook for 3 minutes until the skin crisps.
- Transfer the skillet to the preheated oven and roast for 7-9 minutes, depending on thickness, until salmon reaches an internal temperature of 145°F (63°C) and flakes easily with a fork.
- Remove from oven and top each salmon fillet with the prepared Mediterranean mixture. Sprinkle with crumbled feta cheese and remaining fresh herbs.
Notes
- For best results, allow salmon to rest at room temperature for 15-20 minutes before cooking.
- Do not marinate salmon for longer than 30 minutes as the acidity can begin to “cook” the fish.
- Store leftover cooked salmon in an airtight container for up to 2 days.
- Store the Mediterranean topping separately from cooked salmon to maintain texture.
- For meal prep, prepare the Mediterranean topping up to 24 hours in advance, but add fresh herbs just before serving.
- Substitute salmon with sea bass or halibut if preferred.
- Replace feta with goat cheese for a milder flavor profile.
- Prep Time: 15 minutes
- Cook Time: 12 minutes
- Category: Main Dish
- Method: Roasting
- Cuisine: Mediterranean
Keywords: Mediterranean Salmon Recipe, Mediterranean diet, healthy dinner, quick salmon recipe, feta salmon, olive salmon, easy seafood dinner, omega-3 recipe, gluten-free dinner, low-carb meal