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Mediterranean Salmon

Mediterranean Salmon: A Quick, Flavor-Packed Dinner Delight

Enjoy Mediterranean Salmon, a quick and healthy dish perfect for busy weeknights, packed with flavor and omega-3 goodness.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salmon
  • 2 lb Salmon fillets for best results, use high-quality, fresh salmon
  • 1 teaspoon Smoked paprika adds depth and warmth; swap with regular paprika for a milder flavor
  • ½ teaspoon Dried oregano provides Mediterranean aroma; fresh oregano can be used for a brighter taste
  • ½ teaspoon Dried parsley adds herbal notes; use fresh parsley if preferred
  • ¼ teaspoon Red chili flakes introduces mild heat; adjust according to spice preference
  • ¼ teaspoon Salt enhances flavor; use kosher or sea salt for more texture
  • 3 tablespoons Olive oil for cooking and adding richness; can substitute with avocado oil
For the Rice Mixture
  • 1.5 cups Cooked jasmine rice serves as the dish's hearty base; brown rice or quinoa can be alternatives
  • 15 oz Canned chickpeas adds protein and fiber; can substitute with black beans for variety
  • 6 oz Cherry tomatoes brings sweetness and acidity; substitute with diced regular tomatoes
  • ⅓ cup Kalamata olives provides a briny flavor; omit for lower sodium content
  • ¼ cup Green olives adds additional briny notes; feel free to adjust the quantity to your liking
For the Finishing Touches
  • 3 tablespoons Freshly squeezed lemon juice adds brightness; bottled lemon juice can be used but is less fresh
  • 6 oz Feta cheese creamy and tangy contrast; for non-dairy, use vegan feta or omit
  • 2 tablespoons Chopped fresh oregano optional; enhances overall flavor; can be replaced with basil or dill

Equipment

  • large skillet

Method
 

Step-by-Step Instructions for Mediterranean Salmon
  1. Step 1: Prepare Salmon - Heat a large skillet over medium heat for about 3 minutes. Season the salmon fillets with smoked paprika, dried oregano, dried parsley, red chili flakes, and salt. Drizzle 1 tablespoon of olive oil over the fillets.
  2. Step 2: Cook Salmon - Place the seasoned salmon skin side up in the heated skillet, cooking for 4 minutes without moving. Flip the fillets and cook for an additional 5 minutes until opaque and flakes easily. Transfer to a plate and set aside.
  3. Step 3: Make Mediterranean Rice - In the same skillet, add the cooked jasmine rice, drained chickpeas, halved cherry tomatoes, and Kalamata and green olives. Pour in lemon juice and stir to distribute flavors. Reheat for about 3 minutes.
  4. Step 4: Prepare Feta Mixture - In a small bowl, combine crumbled feta cheese, remaining olive oil, extra lemon juice, and chopped fresh oregano if using. Stir until creamy.
  5. Step 5: Combine & Serve - Incorporate half of the feta mixture into the rice, fold gently. Add the cooked salmon back to warm through for about a minute. Plate the dish and top generously with the remaining feta mixture.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 38gProtein: 36gFat: 18gSaturated Fat: 4gPolyunsaturated Fat: 5gMonounsaturated Fat: 7gCholesterol: 80mgSodium: 600mgPotassium: 800mgFiber: 10gSugar: 3gVitamin A: 500IUVitamin C: 15mgCalcium: 150mgIron: 2mg

Notes

This recipe embodies bright, fresh flavors and offers a delightful dining experience. For make-ahead options, pre-cook rice and chickpeas to save time.

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