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Seared Mediterranean salmon fillet with a crispy golden crust, garnished with lemon slices and fresh herbs, served with roasted cherry tomatoes and olives on a rustic wooden plate.

Mediterranean Salmon Recipe: Easy, Healthy, and Full of Flavor

Kathleen ron
Mediterranean Salmon is a simple, flavorful, and nutritious dish that combines the buttery richness of salmon with the vibrant lemon, garlic, herbs, and olive oil that define Mediterranean cuisine. Whether baked, grilled, or pan-seared, this heart-healthy recipe is perfect for weeknight dinners or special gatherings.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Main Course
Cuisine healthy, Mediterranean
Servings 4 people

Equipment

  • 1 Baking Sheet For baking method
  • 1 Cast iron skillet For pan-searing method
  • 1 Grill For grilling method
  • 1 Mixing Bowl For preparing the marinade
  • 1 Brush For coating the salmon with marinade
  • 1 Knife For slicing lemon and herbs

Ingredients
  

For the Salmon

  • Amount Unit Name Notes
  • 4 fillets Salmon Skin-on or skinless fresh or frozen (thawed)
  • 2 tbsp Olive oil Extra virgin preferred
  • 3 cloves Garlic Minced
  • 1 tbsp Lemon juice Freshly squeezed
  • 1 tbsp Fresh parsley Chopped
  • 1 tsp Fresh thyme Chopped
  • 1 tsp Fresh rosemary Chopped
  • 1 tsp Paprika For warmth and color
  • ½ tsp Oregano Dried or fresh
  • ½ tsp Sea salt Adjust to taste
  • ¼ tsp Black pepper Freshly ground
  • 1 whole Lemon Sliced for garnish

Optional Garnish

  • Amount Unit Name Notes
  • ½ cup Cherry tomatoes Halved for serving
  • ½ cup Kalamata olives Pitted for Mediterranean flavor
  • 2 tbsp Feta cheese Crumbled optional

Instructions
 

Step 1: Prepare the Marinade

  • In a mixing bowl, whisk together the olive oil, minced garlic, lemon juice, paprika, oregano, salt, and pepper.
  • Stir in the chopped parsley, thyme, and rosemary for a fragrant herb blend.

Step 2: Marinate the Salmon

  • Pat salmon fillets dry with a paper towel.
  • Brush the marinade generously over each fillet, ensuring an even coating.
  • Cover and let marinate for 15–30 minutes in the refrigerator.

Step 3: Choose Your Cooking Method

  • Baking Method (Juicy & Effortless):
  • Preheat oven to 375°F (190°C).
  • Line a baking sheet with parchment paper and place the salmon fillets skin-side down.
  • Arrange lemon slices on top of each fillet.
  • Bake for 12–15 minutes until the salmon is opaque and flakes easily with a fork.
  • Pan-Searing Method (Crispy & Golden):
  • Heat 1 tbsp olive oil in a cast iron skillet over medium-high heat.
  • Place salmon skin-side down and sear for 4–5 minutes until crispy.
  • Flip and cook for another 3–4 minutes, spooning excess marinade over the fillet.
  • Grilling Method (Smoky & Charred):
  • Preheat grill to medium-high heat (400°F/200°C).
  • Oil the grill grates to prevent sticking.
  • Grill the salmon for 4–5 minutes per side, flipping carefully with a spatula.
  • If using foil packets, wrap each fillet with extra marinade and grill for 10–12 minutes.

Step 4: Serve & Garnish

  • Plate the salmon with roasted vegetables, couscous, or a fresh Greek salad.
  • Garnish with cherry tomatoes, olives, and feta cheese for a Mediterranean touch.
  • Drizzle with extra lemon juice before serving.

Nutrition (Per Serving)

  • Nutrient Amount
  • Calories 420 kcal
  • Protein 40g
  • Carbohydrates 5g
  • Fiber 1g
  • Fat 28g
  • Saturated Fat 5g
  • Omega-3 High
  • Sodium 480mg

Recipe Notes

  • For extra tenderness, let the salmon rest for 5 minutes after cooking before serving.
  • For a spicier kick, add ¼ tsp of red pepper flakes to the marinade.
  • For meal prep, store cooked salmon in an airtight container for up to 3 days.
  • For a dairy-free version, omit feta cheese from the garnish.

Storage & Reheating

    Refrigeration:

    • Store cooked salmon in an airtight container in the fridge for up to 3 days.

    Freezing:

    • Wrap in plastic wrap and freeze for up to 2 months.

    Reheating:

    • Oven: Bake at 275°F (135°C) for 10 minutes.
    • Stovetop: Heat in a pan over low heat with a splash of water.
    • Microwave: Heat in 30-second intervals on low power.

    Serving Suggestions

    • Dish Pairing
    • Couscous Salad Light, fluffy, and perfect for soaking up juices
    • Greek Salad Cucumber, tomatoes, olives, and feta
    • Roasted Vegetables Zucchini, bell peppers, and red onions
    • Lemon Herb Quinoa A protein-rich alternative to couscous
    • Garlic Hummus & Pita Creamy and perfect for dipping

    Frequently Asked Questions (FAQs)

    • Can I use frozen salmon?
    • Yes! Thaw the salmon overnight in the refrigerator before marinating.
    • Can I marinate the salmon overnight?
    • It’s best to marinate for no longer than 2 hours, as the lemon juice can start to break down the fish.
    • How do I prevent salmon from sticking to the grill?
    • Oil the grill grates and ensure the grill is fully preheated before placing the fish.
    • What’s the best way to get crispy skin?
    • For crispy skin, pat the salmon completely dry before cooking and start skin-side down in a hot pan or grill.
    • Is Mediterranean salmon gluten-free?
    • Yes! This recipe is naturally gluten-free. Pair it with quinoa for a gluten-free side.
    Keyword Mediterranean salmon