Name: Mediterranean Salmon: A Flavorful and Nutritious Delight
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Mediterranean
Ingredients: 4 salmon fillets; 1 cup cherry tomatoes, halved; 1/2 cup Kalamata olives, sliced; 1/2 red onion, thinly sliced; 2 garlic cloves, minced; 2 tbsp fresh parsley, chopped; 2 tbsp fresh dill, chopped; 2 tbsp lemon juice; 2 tbsp olive oil; 1/3 cup feta cheese, crumbled; 1 tbsp capers; 1 tsp dried oregano; 1/2 tsp sea salt; 1/4 tsp black pepper; 1/4 tsp red pepper flakes (optional)

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Why You’ll Love This Recipe

Mediterranean Salmon is a perfect blend of flavor, nutrition, and simplicity. This dish highlights the heart-healthy benefits of salmon while incorporating the vibrant and aromatic flavors of the Mediterranean. Rich in omega-3 fatty acids, protein, and antioxidants from fresh ingredients, this recipe is a wonderful addition to any meal plan. Whether you’re looking for a quick weeknight dinner or an elegant dish for guests, this recipe is sure to impress.

Ingredients

Salmon fillets
Cherry tomatoes
Kalamata olives
Red onion
Garlic cloves
Fresh parsley
Fresh dill
Lemon juice
Olive oil
Feta cheese
Capers
Dried oregano
Sea salt
Black pepper
Red pepper flakes (optional)

Directions

Prepare the Oven and Baking Dish: Preheat your oven to 400°F (200°C). Lightly grease a baking dish with olive oil to prevent sticking.
Season the Salmon: Pat the salmon fillets dry with a paper towel. Place them in the prepared baking dish. Drizzle olive oil over the fillets and season with sea salt, black pepper, dried oregano, and red pepper flakes if desired.
Prepare the Mediterranean Topping: In a mixing bowl, combine cherry tomatoes (halved), Kalamata olives (sliced), thinly sliced red onion, minced garlic, capers, and crumbled feta cheese. Toss with olive oil and lemon juice for a bright, fresh flavor.
Layer the Toppings: Spoon the Mediterranean mixture evenly over each salmon fillet, ensuring they are well-covered with the flavorful ingredients.
Bake the Salmon: Place the baking dish in the preheated oven and bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
Garnish and Serve: Remove from the oven and sprinkle freshly chopped parsley and dill over the salmon. Serve immediately with additional lemon wedges on the side.

Variations

Spicy Version: Add a pinch of cayenne pepper or extra red pepper flakes for a bit of heat.
Dairy-Free: Skip the feta cheese or replace it with dairy-free alternatives.
Grilled Version: Instead of baking, grill the salmon on medium heat for 4-5 minutes per side, then top with the Mediterranean mixture before serving.
Different Fish Options: Swap salmon for other fatty fish like trout, cod, or sea bass.

Servings and Timing

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4 servings

Storage/Reheating

Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating: Warm in a 300°F (150°C) oven for about 10 minutes, or gently heat in a skillet over low heat. Avoid microwaving, as it may dry out the salmon.

FAQs

How do I know when the salmon is fully cooked?

The salmon should be opaque and flake easily with a fork. A food thermometer should read 145°F (63°C) at the thickest part.

Can I use frozen salmon?

Yes, but ensure it is fully thawed before cooking for even results.

What side dishes pair well with Mediterranean Salmon?

This dish pairs well with quinoa, couscous, roasted vegetables, or a fresh Greek salad.

Can I meal prep this recipe?

Yes! Prepare the Mediterranean topping in advance and store it separately. Assemble and bake the salmon when ready to serve.

Is this recipe keto-friendly?

Yes! This dish is naturally low in carbs and high in healthy fats, making it great for a keto diet.

Can I use canned salmon?

Fresh salmon is recommended, but if using canned, drain it well and mix with the Mediterranean ingredients before serving.

What can I substitute for capers?

You can use green olives, pickled onions, or simply omit them.

Can I make this recipe on the stovetop?

Yes! Sear the salmon in a pan over medium heat for about 4-5 minutes per side, then top with the Mediterranean mixture before serving.

What type of salmon is best for this recipe?

Wild-caught salmon is preferred for its flavor and nutritional benefits, but farmed salmon works well too.

Can I add more vegetables?

Absolutely! Bell peppers, zucchini, or spinach make excellent additions.

Conclusion

Mediterranean Salmon is an easy, flavorful, and nutritious dish that brings the vibrant taste of the Mediterranean to your kitchen. Whether baked or grilled, it is packed with wholesome ingredients and deliciously satisfying. Try this recipe today and enjoy a healthy meal that is as delicious as it is nourishing!

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