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Mediterranean Salmon

Delicious Mediterranean Salmon in Just 30 Minutes

This Mediterranean Salmon is a flavorful one-pan dish that brings vibrant tastes and healthy ingredients together in just 30 minutes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 400
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salmon
  • 4 fillets Salmon fresh or high-quality frozen is best
  • 1 teaspoon Smoked Paprika adjust for desired heat level
  • 1 teaspoon Dried Oregano fresh oregano can intensify taste
  • 1 teaspoon Dried Parsley enhances flavor
  • 1/2 teaspoon Red Chili Flakes use less or more according to preference
  • 1 teaspoon Salt sea salt recommended
  • 2 tablespoons Olive Oil use extra virgin for superior flavor
For the Base
  • 2 cups Cooked Jasmine Rice or use brown rice or quinoa
  • 1 can Chickpeas rinsed for less sodium
For the Vegetables
  • 1 cup Cherry Tomatoes halved
  • 1/2 cup Kalamata and Green Olives adjust based on taste preference
  • 2 tablespoons Freshly Squeezed Lemon Juice fresh is ideal
For the Topping
  • 1 cup Feta Cheese consider traditional or dairy-free options
  • 2 tablespoons Chopped Fresh Oregano optional garnish

Equipment

  • large high-sided skillet

Method
 

Step-by-Step Instructions
  1. Prepare the Skillet: Heat a large, high-sided skillet over medium heat for about 4 minutes until hot.
  2. Season Salmon: In a mixing bowl, combine smoked paprika, dried oregano, dried parsley, red chili flakes, and sea salt with olive oil. Rub onto salmon fillets.
  3. Cook Salmon: Add olive oil to the hot skillet, place salmon skin-side up. Cook for 4 minutes until browned, then flip and cook for 5 minutes until fully cooked.
  4. Sauté Vegetables: In the same skillet, add cooked rice, rinsed chickpeas, cherry tomatoes, and olives. Squeeze lemon juice over and sauté for 3-4 minutes.
  5. Prepare Feta Mixture: In a bowl, crumble feta and mix with olive oil, lemon juice, and oregano. Set aside.
  6. Combine and Serve: Return cooked salmon to the skillet, stir in half of the feta mixture into the rice, top with remaining feta and garnish with oregano.

Nutrition

Serving: 1fillet with sidesCalories: 400kcalCarbohydrates: 30gProtein: 35gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 80mgSodium: 600mgPotassium: 800mgFiber: 8gSugar: 2gVitamin A: 500IUVitamin C: 15mgCalcium: 100mgIron: 2mg

Notes

Use fresh lemon juice and herbs for best flavor. Avoid overcooking salmon and let it rest for a couple of minutes after cooking.

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