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–+ servings
Plate of grilled Mediterranean Salmon garnished with herbs and lemon.

Mediterranean Salmon

A bright and fresh pan-seared salmon topped with a quick medley of Mediterranean ingredients, ready in about 20 minutes.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Healthy, Mediterranean
Calories: 400
Ingredients Method Nutrition Notes

Ingredients
  

For the Salmon
  • 4 pieces salmon fillets (6–8 oz each) Use skin-on for easier searing and crisp skin; remove skin after cooking if preferred.
  • 2 tablespoons olive oil, divided
  • 1 teaspoon dried oregano
  • Salt and black pepper, to taste
For the Mediterranean Topping
  • 2 cloves garlic, minced
  • 2 tablespoons lemon juice (fresh)
  • 1 cup cherry tomatoes, halved
  • 1/2 cup green olives, pitted and sliced Can substitute with capers.
  • 1 cup cucumber, diced
  • 1/4 cup parsley, chopped
  • 1/4 cup basil, torn or thinly sliced Can substitute with mint for a fresher twist.
  • 1/2 cup feta cheese, crumbled (optional) Leave off for a lower-sodium option or if serving to someone with dairy restrictions.

Method
 

Preparation
  1. Pat salmon fillets very dry with paper towels. Season both sides with salt, pepper, and oregano.
  2. Warm a nonstick skillet over medium-high heat and add 1 tablespoon olive oil.
  3. Place fillets in the pan skin-side down if they have skin. Press gently for the first 20 seconds to ensure even contact.
Cooking
  1. Sear without moving for 4 to 5 minutes, allowing a golden crust to form.
  2. Flip the fillets and cook for 3 to 5 more minutes. The fish should flake easily with a fork.
  3. While the salmon cooks, combine tomatoes, olives, cucumber, parsley, basil, minced garlic, lemon juice, and remaining 1 tablespoon olive oil in a bowl. Toss gently and taste for salt and pepper.
  4. Remove salmon from the pan and let it rest for about a minute.
  5. Spoon the Mediterranean mixture over each fillet and scatter feta on top if using. Serve immediately.

Nutrition

Serving: 1Calories: 400kcalCarbohydrates: 10gProtein: 35gFat: 25gSaturated Fat: 5gSodium: 600mgFiber: 2gSugar: 4g

Notes

Serve the salmon over warm couscous, farro, or a bed of buttered rice. Pair with a simple green salad, roasted asparagus, or steamed broccoli. Add crusty bread for scooping the topping and juices. For reheating, see detailed tips.

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