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A fork digging into a serving of Mediterranean salmon on a plate with rice.
Course Main Course, Salad

Best Mediterranean Salmon Recipe

By: Elysia
Servings 6 servings
This Mediterranean Salmon Recipe is packed full of flavour, colour and nutrients. It’s easy enough to make on a busy weeknight and tasty enough to serve to guests! Gluten-free.
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes

Ingredients
  

  • 1 tablespoon olive oil
  • 6 salmon fillets (about 6 ounces each)
  • Juice of half a lemon
  • 2 garlic cloves minced
  • Sprinkle of salt and black pepper

For the Mediterranean Salsa

  • 4 Roma tomatoes seeded and diced (or about 1 cup diced tomatoes)
  • 2/3 cup sliced kalamata olives
  • 1/2 cup crumbled feta cheese
  • 3 tablespoons chopped fresh basil
  • Splash of olive oil
  • Splash of balsamic vinegar
  • Freshly ground black pepper

Instructions

  • Heat a large heavy-bottomed skillet over medium high heat and add the olive oil.
  • Pat the salmon filets dry with some kitchen paper towel. Squeeze the lemon juice over the salmon fillets with the lemon juice and spread evenly with minced garlic. Season with a light sprinkle of salt and pepper.
  • When the skillet is hot, place the salmon fillets in the pan and let them cook for about 5 minutes on the first side (if the fish has skin, I recommend starting with skin side down). Flip the salmon filets after 5 minutes and cook on the other side for about 2-4 more minutes, or until salmon is pink and flakes with fork.
  • While the salmon is cooking, mix all of the ingredients for the Mediterranean salsa in a medium sized bowl.
  • When salmon is done cooking, divide salmon fillets among plates and top each fillet with the Mediterranean salsa.

Notes

  • Remove the fish from the fridge and allow it to sit at room temperature for 5-10 minutes before cooking. This step is important if you want juicier fish since starting with fish that isn't too cold will mean that you can cook it for a shorter time period, which will help prevent it from drying out!
  • Start with a hot skillet that is well oiled for nice crispy skin and to prevent the fish from sticking.
  • Watch the salmon carefully when pan-frying it so that you don't overcook it. To prevent it from overcooking, cook it mostly with the skin-side down, flipping it over at the end for just enough time to allow it to firm up and get some nice colour on the flesh. You'll know that the salmon is done when it reaches an internal temperature of at least 120 degrees F and flakes easily when pierced with a fork. 
  • If using frozen salmon, I recommend thawing it overnight in the fridge. While you can pan fry salmon from frozen, you may find that you will get juicier and flakier results if you thaw it out first.
  • If the salmon has skin, cook it with the skin on as it will produce juicier results. It will also be easier to remove the skin once the salmon is cooked.
  • For the mediterranean salsa, I recommend using firmer Roma tomatoes as they are easier to cut and tend to hold their shape better when combined with the other salsa ingredients.
  • Although the Mediterranean salsa can be stored in the fridge for up to three days, it's generally best when consumed fresh within one to two days.

Nutrition

Calories: 252kcalCarbohydrates: 4gProtein: 25gFat: 15gSaturated Fat: 4gCholesterol: 73mgSodium: 455mgPotassium: 668mgFiber: 1gSugar: 2gVitamin A: 561IUVitamin C: 8mgCalcium: 92mgIron: 1mg
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