Description
Sailing straight from the Mediterranean coastline, Mediterranean Salmon brings a fresh wave of flavor to your dinner table. Packed with zesty herbs and a golden-brown crust, this dish turns your kitchen into a seaside escape without leaving home.
Ingredients
Scale
Main Ingredients:
- 2 salmon fillets
- 1 cup cherry tomatoes
- ½ cucumber
- ¼ red onion
Supporting Ingredients:
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 lemon
Seasonings:
- 1 teaspoon dried oregano
- 1 teaspoon dried parsley
- ½ teaspoon garlic powder
- 1 tablespoon fresh parsley
- Salt and pepper
Instructions
- Create a flavor base for your salmon by thoroughly massaging 1 tablespoon olive oil, 1 teaspoon dried oregano, 1 teaspoon dried parsley, ½ teaspoon garlic powder, salt, and pepper into 2 salmon fillets. Drizzle 1 tablespoon lemon juice over the seasoned fish.
- Warm a non-stick skillet at medium heat (375°F). Carefully place salmon fillets in the pan and cook for 4 minutes on the first side until golden brown edges form.
- Flip salmon fillets and cook an additional 4-5 minutes until internal temperature reaches 145°F and fish flakes easily with a fork. Transfer fillets to a serving plate.
- Prepare a fresh Mediterranean salad by combining 1 cup halved cherry tomatoes, ½ sliced cucumber, and ¼ thinly sliced red onion in a mixing bowl.
- Toss the vegetable mixture with a light drizzle of olive oil, then season with a pinch of salt and pepper. Mix gently to distribute flavors evenly.
- Arrange salmon fillets on plates alongside the crisp vegetable salad. Sprinkle 1 tablespoon freshly chopped parsley over the fish for added brightness.
- Serve immediately with lemon wedges on the side, allowing each person to squeeze fresh citrus over their dish as desired.
Notes
- Select fresh, high-quality salmon with vibrant color and firm texture for the best flavor and presentation.
- Use a meat thermometer to ensure salmon reaches an internal temperature of 145°F without overcooking, which can make the fish dry.
- For a lighter version, replace olive oil with a spritz of lemon juice and use herb-infused cooking spray when searing the salmon.
- Gluten-free and paleo diners can enjoy this recipe exactly as written, making it a versatile meal that suits multiple dietary needs.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Sautéed
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 2
- Calories: 360 kcal
- Sugar: 4 g
- Sodium: 120 mg
- Fat: 22 g
- Saturated Fat: 3.5 g
- Unsaturated Fat: 17 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 2.5 g
- Protein: 34 g
- Cholesterol: 70 mg