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Mediterranean Salmon

Quick & Healthy Mediterranean Salmon in Just 30 Minutes

This Mediterranean Salmon recipe offers a quick and healthy meal option that captures the essence of Mediterranean cuisine.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 450

Ingredients
  

For the Salmon
  • 2 lb salmon fillets rich in omega-3s, use skin-on for flavor
  • 1 teaspoon smoked paprika adds a smoky depth to the dish, substitute with regular paprika if necessary
  • ½ teaspoon dried oregano essential for a Mediterranean aroma, fresh for a brighter flavor
  • ½ teaspoon dried parsley adds earthiness, can be omitted or replaced with fresh parsley
  • ¼ teaspoon red chili flakes adds a touch of heat—adjust to taste
  • ¼ teaspoon salt vital for enhancing all the dish's flavors
  • 3 tablespoons olive oil divided; use extra virgin for best quality and flavor
For the Rice Base
  • 1.5 cups cooked jasmine rice forms a hearty base, can be swapped for brown rice or quinoa
  • 15 oz canned chickpeas boosts protein and fiber, make sure to rinse and drain
  • 6 oz cherry tomatoes halved; fresh and juicy, swap for diced tomatoes if needed
  • cup Kalamata olives sliced; brings briny flavor to the mix, green olives can be a substitute
  • ¼ cup green olives sliced; optional, perfect for adding varied texture
For the Finish
  • 3 tablespoons freshly squeezed lemon juice brightens the dish with acidity
  • 6 oz feta cheese diced; creamy and flavorful; opt for dairy-free feta for a vegan alternative
  • 2 tablespoons optional fresh oregano chopped; for an extra pop of freshness at the end

Equipment

  • large skillet

Method
 

Step-by-Step Instructions for Mediterranean Salmon
  1. Heat a large, high-sided skillet over medium heat for about 4 minutes. While the skillet warms, season your salmon fillets with smoked paprika, dried oregano, dried parsley, red chili flakes, salt, and 1 tablespoon of olive oil. Ensure the salmon is evenly coated with the spices for maximum flavor, and have it ready for cooking.
  2. Add 2 tablespoons of olive oil to the skillet, ensuring it glistens. Place the salmon fillets skin-side up in the hot oil and let them cook undisturbed for 4 minutes until lightly seared. Carefully flip the salmon to cook skin-side down for another 5 minutes or until the flesh flakes easily and is opaque. Once done, remove the salmon from the skillet and set aside.
  3. Wipe the skillet clean with a paper towel and add the cooked jasmine rice, rinsed chickpeas, halved cherry tomatoes, and sliced olives. Stir in the freshly squeezed lemon juice and gently reheat everything over medium heat for about 3-4 minutes, allowing the flavors to meld together. Season to taste with additional salt and pepper as desired.
  4. In a small bowl, combine the diced feta cheese with a drizzle of olive oil, a splash of lemon juice, and dried oregano. Mix these ingredients until creamy and well blended, providing a rich topping that will balance the dish. Set this feta mixture aside for assembling later.
  5. To bring your Mediterranean salmon dish together, fold half of the feta mixture into the warm rice along with the salmon. Ensure the salmon is nestled in among the rice to infuse its flavors. Top with the remaining feta mixture for an extra creamy finish, and garnish with optional fresh oregano for a burst of flavor.

Nutrition

Serving: 1plateCalories: 450kcalCarbohydrates: 38gProtein: 30gFat: 25gSaturated Fat: 6gPolyunsaturated Fat: 9gMonounsaturated Fat: 8gCholesterol: 75mgSodium: 720mgPotassium: 800mgFiber: 7gSugar: 4gVitamin A: 500IUVitamin C: 15mgCalcium: 150mgIron: 3mg

Notes

This Mediterranean salmon dish is an exquisite, healthy salmon recipe that marries vibrant flavors with easy preparation, making it ideal for any busy home chef!

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